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Carrot and Mint Soup

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0% would make this recipe again

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

Ingredients

4 carrots, cut into 3 cm pieces 400 g
1/2 onions, cut into 3 cm pieces 100 g
4 tsp margarine non-hydrogenated 18 g
1 2/3 cup chicken broth, low-sodium 420 mL
1 1/2 cup soy beverage, unsweetened, fortified 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]

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 margarine in a saucepan over medium heat. Add the carrots and onions and cook 5 min, with occasional stirring. Add the broth and soy 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 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

130

Fat

5 g

8 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

150 mg

6 %

Carbohydrate

17 g

6 %

Fibre

4 g

15 %

Sugars

5 g

Protein

7 g

Vitamin A

194 %

Vitamin C

9 %

Calcium

14 %

Iron

12 %

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 : ¼ serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

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

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