1In medium saucepan, bring 2 cups (500 mL) water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
2In nonstick skillet over medium-high heat, toast pumpkin seeds lightly, about 1-2 minutes. Watch so they dont burn. Remove and set aside.
3In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender.
4Remove from heat and remove bay leaf and cinnamon stick.
5Puree soup with immersion blender or food processor.
6Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through.
7Spoon soup into bowls and garnish each bowl with 1 Tbsp (15 mL) toasted pumpkin seeds.
Nutritional Information Per Serving
Protein: 3 g
Fat: 4 g
Sodium: 115 mg
Cholesterol: 0 mg
Saturated Fat: 0 g
Dietary Fiber: 4 g
Carbohydrates: 17 g
Source: The Diabetic Gourmet
Your version of the recipes may not look exactly like the photo 🙂