Carrot and Mint Soup

Carrot and Mint Soup

4 servings
Preparation 10 min
Cooking 20 min

120 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 butter, unsalted   18 g
1 2/3 cup vegetable broth, low-sodium   420 mL
1 1/2 cup milk, partly skimmed, 2%   375 mL
2 1/2 tbsp fresh mint, chopped   8 g
8 drops Tabasco sauce   0.63 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
4 tsp yogurt, plain, 2% [optional]   20 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. Melt the butter 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, Tabasco 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

120

Fat

5 g

7 %

Saturated 3 g
+ Trans 0.2 g

15 %

Cholesterol

15 mg

Sodium

125 mg

5 %

Carbohydrate

16 g

5 %

Fibre

3 g

14 %

Sugars

10 g

Protein

4 g

Vitamin A

190 %

Vitamin C

10 %

Calcium

15 %

Iron

4 %

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
Low :
Sodium
Source of :
Calcium, Fibre, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of :
Potassium, Vitamin D, Vitamin K
Excellent source of :
Vitamin A, Vitamin B12

More info


This recipe is in the following categories: Vegetables | Soups | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Sodium | Vegetarian | British

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