Sweet Carrot Soup

Photo: Hector Sanchez

Yield:

Makes 8 servings (serving size: about 1 cup soup)

Recipe Time

Prep: 30 Minutes
Cook: 15 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Sarah Copeland,

Health

November 2012
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