Orange Carrot Purée

Orange Carrot Purée

4 servings
Preparation 5 min
Cooking 20 min

160 calories per serving 


Ingredients

6 carrots, cut into 2 cm pieces   600 g
2 tbsp margarine non-hydrogenated   28 g
2 cloves garlic, minced    
1/2 cup orange juice   125 mL
1/3 cup creamy soy preparation for cooking   85 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 carrots.

Method

  1. Prepare the carrots. Peel and cut them into 2 cm pieces then boil or steam them about 15 min until they are fork-tender. Let the carrots cool down a few minutes, then purée in a food processor.
  2. Add the margarine, minced garlic, orange juice, and soy preparation, then pulse until a creamy consistency is obtained. Add salt and pepper to taste.
  3. Reheat and serve warm.

Nutrition Facts Table

Nutrition Facts

per 1 serving (220g)

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

10 g

15 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

18 g

6 %

Fibre

4 g

17 %

Sugars

7 g

Protein

3 g

Vitamin A

290 %

Vitamin C

25 %

Calcium

4 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Vitamin B1, Vitamin C
Good source of :
Fibre, Potassium, Vitamin B6, Vitamin D, Vitamin E
Excellent source of :
Vitamin A, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Halal | Heart-healthy | High Fibre | High Vitamin D | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Christmas

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