Spiced Carrot Soup

Spiced Carrot Soup

6 servings
Preparation 10 min
Cooking 25 min

120 calories per serving 


Ingredients

6 carrots, cut into thin rounds   600 g
1 onions, finely chopped   200 g
1 clove garlic, finely chopped    
1 tbsp canola oil   15 mL
3 1/2 tsp curry powder   10 g
2 cups chicken broth, low-sodium   500 mL
2 3/4 cups water   700 mL
1/2 cup creamy soy preparation for cooking   125 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A mandolin will make slicing the vegetables easier.

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the carrots: slice them into thin rounds, finely chop the onion and garlic.
  2. In a pot, sweat the onion and garlic in oil over medium heat for about 3-4 min. Add the carrots and sauté a few minutes. Add the curry and cook 1 min with stirring. Add salt and pepper. Pour in the broth and water. Bring to a boil, lower the heat, cover and simmer until the carrots are tender, about 20 min.
  3. Purée the soup in a blender or processor, then pour it back into the pot. Stir in the soy preparation and just warm the soup a few minutes. Adjust the seasoning and serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. The soy preparation should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

120

Fat

6 g

9 %

Saturated 0.5 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

100 mg

4 %

Carbohydrate

15 g

5 %

Fibre

3 g

13 %

Sugars

7 g

Protein

4 g

Vitamin A

110 %

Vitamin C

15 %

Calcium

4 %

Iron

8 %

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: 0 serving
Meat and Alternatives: 0 serving

More info

Claims


This recipe is in the following categories: Vegetables | Soups

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