Carrot Soup with Yogurt

Carrot Soup with Yogurt Recipe
Photo: Sang An; Styling: Pam Morris
A hint of toasted sesame oil lends depth to this velvety soup. Use real baby carrots, not the whittled-down packaged ones, which are lacking in flavor. Garnish with sautéed carrot strips.


8 servings (serving size: 1/2 cup soup, 1 tablespoon yogurt, and 1 mint sprig)

Recipe from

Cooking Light

Nutritional Information

Calories 47
Fat 1.6 g
Satfat 0.4 g
Monofat 0.5 g
Polyfat 0.5 g
Protein 2.2 g
Carbohydrate 6.5 g
Fiber 1.7 g
Cholesterol 1 mg
Iron 0.6 mg
Sodium 163 mg
Calcium 36 mg


2 teaspoons dark sesame oil
1/3 cup sliced shallots (about 1 large)
1 pound baby carrots, peeled and cut into 2-inch pieces
2 cups fat-free, less-sodium chicken broth
1 teaspoon grated peeled fresh ginger
1/2 cup 2% Greek-style plain yogurt
8 fresh mint sprigs


1. Heat oil in a medium saucepan over medium heat. Add shallots to pan; cook 2 minutes or until almost tender, stirring occasionally. Add carrots; cook 4 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 22 minutes or until tender. Add ginger; cook 8 minutes or until carrots are very tender. Cover and let stand 5 minutes at room temperature.

2. Pour half of carrot mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining carrot mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until heated.

3. Spoon soup into small bowls, and top with plain yogurt and fresh mint sprigs.

Jeanne Kelly,

Cooking Light

April 2010
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