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Sweet Carrot Soup

Photo: Hector Sanchez
Prep time 30 mins
Cook time 15 mins
Yield Makes 8 servings (serving size: about 1 cup soup)

Ingredients

  • 4 tablespoons olive oil
  • 1 yellow onion, thinly sliced
  • 1 garlic clove, smashed
  • 1 inch fresh ginger root, peeled and chopped
  • 2 pounds organic carrots, peeled and chopped
  • 1 sprig fresh thyme
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups fresh carrot juice (or apple or orange juice)
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons chopped cilantro, for garnish
  • 2 tablespoons sunflower seeds, for garnish, optional

Nutrition Information

  • calories 143
  • fat 7.3 g
  • satfat 1.1 g
  • monofat 5 g
  • polyfat 0.9 g
  • protein 2 g
  • carbohydrate 19 g
  • fiber 4 g
  • cholesterol 1 mg
  • iron 1 mg
  • sodium 343 mg
  • calcium 75 mg

How to Make It

  1. Heat 2 TBSP of the olive oil in medium saucepan over medium heat. Add onion; cook until tender (6-8 minutes). Add the garlic and ginger, and cook until fragrant (about 1 minute). Add carrots, thyme, salt and pepper, and enough water to cover, and bring the soup to a boil. Cover loosely and reduce heat to low.

  2. Simmer until vegetables are tender (about 30 minutes). Cool slightly. Discard thyme. Purée carrot mixture with an immersion blender until smooth (about 3 minutes). Stir in fresh juice, then reheat soup over a low flame to warm through. Just before serving, taste and adjust salt and pepper; stir in an additional 1-2 TBSP olive oil.

  3. Ladle into 4 bowls and garnish each with a dollop of yogurt, a sprinkle of cilantro, and sunflower seeds, if using. Serve warm.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.