Carrot and Mint Soup

Carrot and Mint Soup

4 servings
Preparation 10 min
Cooking 20 min

140 calories per serving 


Ingredients

4 carrots, cut into 3 cm pieces   400 g
1/2 onions, cut into 3 cm pieces   100 g
4 tsp olive oil   20 mL
1 2/3 cup chicken broth, low-sodium   420 mL
1 1/2 cup milk, partly skimmed, 2%   375 mL
2 1/2 tbsp fresh mint, chopped   8 g
3/4 tsp Worcestershire sauce   3.75 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp yogurt, plain, 2% [optional]   16 g

Before you start

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

Method

  1. Prepare the carrots and onions. Peel and cut into 3 cm pieces.
  2. Heat the oil in a saucepan over medium heat. Add the carrots and onions and cook 5 min, with occasional stirring. Add the broth and milk, bring to a boil, then lower the heat. Cover and simmer about 15 min, until the vegetables are soft. Purée in a blender until smooth. Add the chopped mint, Worcestershire sauce, salt, and pepper.
  3. Ladle the soup into bowls. Garnish each with a dollop of yogurt and fresh mint leaves, then serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

140

Fat

6 g

9 %

Saturated 2 g
+ Trans 0.1 g

9 %

Cholesterol

10 mg

Sodium

135 mg

6 %

Carbohydrate

17 g

6 %

Fibre

3 g

13 %

Sugars

10 g

Protein

6 g

Vitamin A

190 %

Vitamin C

10 %

Calcium

15 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: ½ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B6, Zinc
Good source of :
Potassium, Vitamin B2, Vitamin D, Vitamin E, Vitamin K
Excellent source of :
Vitamin A, Vitamin B12
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Vitamin D | Low Cholesterol | Low Saturated Fat | Low Sodium | British

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