Carrot and Mint Soup

Carrot and Mint Soup

4 servings
Preparation 10 min
Cooking 20 min

130 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 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 drops Tabasco sauce   0.63 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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, Tabasco 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

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

130

Fat

5 g

8 %

Saturated 1 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

17 g

6 %

Fibre

4 g

15 %

Sugars

5 g

Protein

7 g

Vitamin A

190 %

Vitamin C

8 %

Calcium

15 %

Iron

10 %

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: ¼ serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


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

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