Carrot and Mint Soup

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Ingredients

??? carrots, cut into 3 cm pieces ???
??? onions, cut into 3 cm pieces ???
??? margarine non-hydrogenated ???
??? chicken broth, low-sodium ???
??? soy beverage, unsweetened, fortified ???
??? fresh mint, chopped ???
??? Worcestershire sauce ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

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. Heat the margarine in a saucepan over medium heat. Add the carrots and onions and cook 5 min, with occasional stirring. Add the broth and soy 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, Worcestershire sauce, salt, and pepper.
  3. Ladle the soup into bowls. Garnish each with fresh mint leaves, then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

130

Fat

5 g

8 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

150 mg

6 %

Carbohydrate

17 g

6 %

Fibre

4 g

15 %

Sugars

5 g

Net Carbs

13 g

Protein

7 g

Vitamin A

194 %

Vitamin C

9 %

Calcium

14 %

Iron

12 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Vitamin A, Vitamin E, Vitamin K
Good source of  :
Folacin, Magnesium, Manganese, Potassium, Vitamin B12, Vitamin B6, Vitamin D
Source of  :
Calcium, Copper, Fibre, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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