Carrot and Mint Soup

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Preparation : 10 min Cooking : 20 min
120 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Heart-healthy
  • Bone-healthy

Ingredients

4 carrots, cut into 3 cm pieces 400 g
1/2 onions, cut into 3 cm pieces 100 g
1 tbsp olive oil 15 mL
1 2/3 cup vegetable broth 420 mL
1 1/2 cup soy beverage, unsweetened, fortified 375 mL
2 1/2 tbsp fresh mint, chopped 8 g
3 drops Tabasco sauce 0.63 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp soy yogurt [optional] 16 g

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

Remarks

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

Nutrition Facts Table

per 1 serving (310g)

Amount

% Daily Value

Calories

120

Fat

5 g

7 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

17 g

6 %

Fibre

4 g

16 %

Sugars

6 g

Net Carbs

13 g

Protein

5 g

Vitamin A

191 %

Vitamin C

10 %

Calcium

15 %

Iron

12 %

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 : ½ serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

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

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