Spiced Carrot Soup

Spiced Carrot Soup

6 servings
Preparation 10 min
Cooking 25 min

90 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 dairy blend 5%   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 dairy mix 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. Diary mix 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

90

Fat

4 g

6 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

5 mg

Sodium

105 mg

4 %

Carbohydrate

15 g

5 %

Fibre

3 g

13 %

Sugars

7 g

Protein

3 g

Vitamin A

110 %

Vitamin C

15 %

Calcium

8 %

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

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, 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

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Low Cholesterol | Low Saturated Fat | Low Sodium

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