Spiced Carrot Soup

31 Reviews
96% would make this recipe again

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Preparation : 10 min Cooking : 25 min
90 calories/serving

Ingredients

6 carrots, cut into thin rounds 600 g
1 onions, finely chopped 200 g
1 clove garlic, finely chopped
1 tbsp canola oil 15 mL
3 1/2 tsp curry powder 10 g
2 cups chicken broth, low-sodium 500 mL
2 3/4 cups water 700 mL
1/2 cup dairy blend 5% 125 mL
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

A mandolin will make slicing the vegetables easier.

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the carrots: slice them into thin rounds, finely chop the onion and garlic.
  2. In a pot, sweat the onion and garlic in oil over medium heat for about 3-4 min. Add the carrots and sauté a few minutes. Add the curry and cook 1 min with stirring. Add salt and pepper. Pour in the broth and water. Bring to a boil, lower the heat, cover and simmer until the carrots are tender, about 20 min.
  3. Purée the soup in a blender or processor, then pour it back into the pot. Stir in the dairy mix and just warm the soup a few minutes. Adjust the seasoning and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Diary mix should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 serving (320 g)

Amount

% Daily Value

Calories

90

Fat

4 g

6 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

10 mg

Sodium

110 mg

4 %

Carbohydrate

15 g

5 %

Fibre

3 g

13 %

Sugars

7 g

Net Carbs

12 g

Protein

3 g

Vitamin A

109 %

Vitamin C

13 %

Calcium

7 %

Iron

7 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A
Good source of  :
Potassium, Vitamin K
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Low  :
Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 2
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

31 Reviews (31 with rating only) 96% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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