Spiced Carrot Soup

8 Reviews
100% would make this recipe again

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

Ingredients

6 carrots, cut into thin rounds 600 g
1 tbsp canola oil 15 mL
3 1/2 tsp curry powder 10 g
4 1/2 cups Allergen-Free Vegetable Broth 1.13 L
1/2 cup lactose free cream 10% 125 mL
1 pinch salt [optional] 0.2 g
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.
  2. In a pot, 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. 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 cream 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. The cream should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 serving (110 g)

Amount

% Daily Value

Calories

130

Fat

7 g

11 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

10 mg

Sodium

340 mg

14 %

Carbohydrate

15 g

5 %

Fibre

4 g

17 %

Sugars

7 g

Net Carbs

11 g

Protein

2 g

Vitamin A

196 %

Vitamin C

23 %

Calcium

8 %

Iron

10 %
More info

Claims

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

DIABETES Exchange

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

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Reviews

8 Reviews (8 with rating only) 100% 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
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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