Orange Carrot Purée

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Preparation : 5 min Cooking : 20 min
160 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

6 carrots, cut into 2 cm pieces 600 g
2 tbsp margarine non-hydrogenated 28 g
2 cloves garlic, minced
1/2 cup orange juice 125 mL
1/3 cup creamy soy preparation for cooking 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

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

Method

  1. Prepare the carrots. Peel and cut them into 2 cm pieces then boil or steam them about 15 min until they are fork-tender. Let the carrots cool down a few minutes, then purée in a food processor.
  2. Add the margarine, minced garlic, orange juice, and soy preparation, then pulse until a creamy consistency is obtained. Add salt and pepper to taste.
  3. Reheat and serve warm.

Nutrition Facts Table

per 1 Serving (220 g)

Amount

% Daily Value

Calories

160

Fat

10 g

15 %

Saturated 1.3 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

18 g

6 %

Fibre

4 g

17 %

Sugars

7 g

Net Carbs

14 g

Protein

3 g

Vitamin A

287 %

Vitamin C

27 %

Calcium

5 %

Iron

4 %

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 2
Fats 1

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