Sweet Carrot Soup

Yield: Makes 8 servings (serving size: about 1 cup soup)
Recipe from Health

Recipe Time

Cook Time:
Prep Time:

Nutritional Information

Amount per serving
  • Calories: 143
  • Fat: 7.3g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 0.9g
  • Protein: 2g
  • Carbohydrate: 19g
  • Fiber: 4g
  • Cholesterol: 1mg
  • Iron: 1mg
  • Sodium: 343mg
  • Calcium: 75mg

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. 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. 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. 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.

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