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Photo: Sang An; Styling: Pam Morris Photo by: Photo: Sang An; Styling: Pam Morris

Carrot Soup with Yogurt

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.

Cooking Light APRIL 2010

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

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 47
  • Fat: 1.6g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 0.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 2.2g
  • Carbohydrate: 6.5g
  • Fiber: 1.7g
  • Cholesterol: 1mg
  • Iron: 0.6mg
  • Sodium: 163mg
  • Calcium: 36mg
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Carrot Soup with Yogurt recipe

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