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Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke Photo by: Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke

Creamy Carrot Soup

This creamy carrot soup is a wonderful way to enjoy beta-Carotene-rich carrots, especially during the chilly fall and winter months. 

Cooking Light MARCH 2009

  • Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 3/4 cups chopped Vidalia or other sweet onion
  • 2 pounds carrots, cut into 1/2-inch pieces
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon freshly ground black pepper
  • Dash of ground ginger
  • 2 cups water
  • 2 cups fat-free, less-sodium chicken broth
  • 2 tablespoons heavy cream, divided

Preparation

1. Heat oil in a large Dutch oven over medium heat. Add onion and carrots to pan; cook 10 minutes, stirring frequently. Stir in salt, pepper, and ginger.

2. Add 2 cups water and broth to pan; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until carrots are tender. Remove from heat; cool.

3. Place half of carrot mixture and 1 tablespoon cream in a food processor or blender; process 20 seconds or until smooth. Pour pureed mixture into a large bowl. Repeat procedure with remaining carrot mixture and 1 tablespoon cream. Return mixture to pan; cook over medium heat until thoroughly heated.

Nutritional Information

Amount per serving
  • Calories: 180
  • Fat: 6.9g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 0.9g
  • Protein: 3.6g
  • Carbohydrate: 28.7g
  • Fiber: 7.6g
  • Cholesterol: 10mg
  • Iron: 0.9mg
  • Sodium: 963mg
  • Calcium: 97mg
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Creamy Carrot Soup recipe

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