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Spiced Carrot Soup

3 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 25 min
120 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (320g)

Amount

% Daily Value

Calories

120

Fat

6 g

9 %

Saturated 0.7 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

109 %

Vitamin C

13 %

Calcium

5 %

Iron

7 %

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 : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Potassium, Vitamin K
Excellent source of  :
Vitamin A
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 2
Fats ½

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again