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Sweet Carrot Soup

Health NOVEMBER 2012

  • Yield: Makes 8 servings (serving size: about 1 cup soup)
  • Cook time:15 Minutes
  • Prep time:30 Minutes

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.

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
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Sweet Carrot Soup recipe

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