Health tip: Try this creamy carrot soup recipe

May 1, 2012

Creamy Carrot Soup

Serves: 6
Hands-on time:
25 minutes
Total time:
55 minutes

Ingredients:

  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 1 stalk celery, diced
  • 2 tsp fresh grated ginger
  • 2 tsp curry powder
  • 1/2 tsp ground cinnamon
  • 1/4 tsp crushed red pepper
  • 1 lb carrots, peeled and thinly sliced
  • 1 medium potato, peeled and diced
  • 3 cups low-sodium vegetable broth
  • 1 cup unsweetened light coconut milk
  • 1/4 tsp salt or to taste
  • 6 tbsp of your favorite pesto, optional
  • 6 tbsp nonfat plain Greek-style yogurt, optional

Preparation:

  1. In a large saucepan, heat oil over medium heat. Add onion and celery and cook, stirring occasionally, for about 7 minutes or until onion is translucent. Add ginger, curry powder, cinnamon and red pepper and cook, stirring, for 1 more minute. Add carrots, potato and broth. Bring to a boil, then cover, reduce heat to low and simmer for 20 minutes or until vegetables are tender.
  2. Using a hand-held or countertop blender, purée soup in 2 batches. (Caution: Do not overfill blender with hot soup. Also, allow steam to vent occasionally between pulses.) If using a countertop blender, pour soup back into pot. Stir in coconut milk and salt. Serve immediately. Garnish each bowl with 1 tbsp pesto and 1 tbsp yogurt, if desired.

Nutrients per 1-cup serving:

  • Calories: 127
  • Total Fat: 5 g
  • Sat. Fat: 2 g
  • Monounsaturated Fat: 2 g
  • Polyunsaturated Fat: 0.5 g
  • Carbs: 19 g
  • Fiber: 4 g
  • Sugars, 7 g
  • Protein: 2 g
  • Sodium: 222 mg
  • Cholesterol: 0 mg 

Recipe courtesy of: cleaneatingmag.com

Creamy Carrot Soup