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Rita Maas Photo by: Rita Maas

Curried Carrot, Sweet Potato, and Ginger Soup

This soup gets its wonderfully creamy texture from purèed carrots and sweet potatoes rather than cream, a dairy product Willett discourages due to its high saturated-fat content.

Health APRIL 2002

  • Yield: serves 5 (serving size: 1 1/4 cups)

Ingredients

  • 2 teaspoons canola oil
  • 1/2 cup chopped shallots
  • 3 cups (1/2-inch) cubed peeled sweet potato
  • 1 1/2 cups (1/4-inch) sliced peeled carrots
  • 1 tablespoon grated ginger
  • 2 teaspoons curry powder
  • 3 cups fat-free, less-sodium chicken broth
  • 1/2 teaspoon salt

Preparation

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

Nutritional Information

Amount per serving
  • Calories: 144
  • Calories from fat: 14%
  • Fat: 2.3g
  • Saturated fat: 0.2g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.7g
  • Protein: 4.1g
  • Carbohydrate: 27.3g
  • Fiber: 3.9g
  • Cholesterol: 0.0mg
  • Iron: 1.1mg
  • Sodium: 531mg
  • Calcium: 38mg
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Curried Carrot, Sweet Potato, and Ginger Soup recipe

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