Sweet Carrot Soup
Ingredients
- 4 tablespoons olive oil
- 1 yellow onion, thinly sliced
- 1 garlic clove, smashed
- 1 inch fresh ginger root, peeled and chopped
- 2 pounds organic carrots, peeled and chopped
- 1 sprig fresh thyme
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups fresh carrot juice (or apple or orange juice)
- 1/3 cup low-fat plain yogurt
- 2 tablespoons chopped cilantro, for garnish
- 2 tablespoons sunflower seeds, for garnish, optional
Preparation
1. Heat 2 TBSP of the olive oil in medium saucepan over medium heat. Add onion; cook until tender (6-8 minutes). Add the garlic and ginger, and cook until fragrant (about 1 minute). Add carrots, thyme, salt and pepper, and enough water to cover, and bring the soup to a boil. Cover loosely and reduce heat to low.
2. Simmer until vegetables are tender (about 30 minutes). Cool slightly. Discard thyme. Purée carrot mixture with an immersion blender until smooth (about 3 minutes). Stir in fresh juice, then reheat soup over a low flame to warm through. Just before serving, taste and adjust salt and pepper; stir in an additional 1-2 TBSP olive oil.
3. Ladle into 4 bowls and garnish each with a dollop of yogurt, a sprinkle of cilantro, and sunflower seeds, if using. Serve warm.
- Prep Time:
- Cook Time:
- Yield: Makes 8 servings (serving size: about 1 cup soup)
Nutritional Information
| Calories per serving: | 143 |
|---|---|
| Fat per serving: | 7.3g |
| Saturated fat per serving: | 1.1g |
| Monounsaturated fat per serving: | 5g |
| Polyunsaturated fat per serving: | 0.9g |
| Protein per serving: | 2g |
| Carbohydrates per serving: | 19g |
| Fiber per serving: | 4g |
| Cholesterol per serving: | 1mg |
| Iron per serving: | 1mg |
| Sodium per serving: | 343mg |
| Calcium per serving: | 75mg |
Good to Know
Cooking carrots releases carotenoids, making is easier for your body to absorb them as vitamin A.
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