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Carrot and Mint Soup

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0% would make this recipe again

Preparation : 10 min Cooking : 20 min
120 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

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
salt [optional]
ground pepper to taste [optional]
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

per 1 Serving (310g)

Amount

% Daily Value

Calories

120

Fat

5 g

7 %

Saturated 2.9 g
+ Trans 0.2 g

16 %

Cholesterol

10 mg

Sodium

130 mg

5 %

Carbohydrate

16 g

5 %

Fibre

3 g

14 %

Sugars

10 g

Protein

4 g

Vitamin A

195 %

Vitamin C

9 %

Calcium

14 %

Iron

4 %

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 :
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
Free  :
Added Sugar

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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This recipe is in the following categories

Vegetables | Soups | High Vitamin D | Vegetarian | Kosher | Diabetes-friendly | Low Sodium | Halal | British