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Carrot and Mint Soup

17 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 20 min
140 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

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
salt [optional]
ground pepper to taste [optional]
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

per 1 Serving (310g)

Amount

% Daily Value

Calories

140

Fat

6 g

9 %

Saturated 1.8 g
+ Trans 0.1 g

9 %

Cholesterol

10 mg

Sodium

140 mg

6 %

Carbohydrate

17 g

6 %

Fibre

3 g

13 %

Sugars

10 g

Protein

6 g

Vitamin A

192 %

Vitamin C

9 %

Calcium

14 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Milk and Alternatives ½
Fats ½

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Members' Reviews

17 Reviews (16 with rating only ) 100% would make this recipe again
TheNedelcoffs
april 06, 2012 | I would make this recipe again

I replaced the mint with cilantro and the worcestershire sauce with mild curry - very very tasty

Useful 0

Top Reviews

View All Reviews
TheNedelcoffs
april 06, 2012 | I would make this recipe again

I replaced the mint with cilantro and the worcestershire sauce with mild curry - very very tasty

Useful 0