Curried Carrot Soup - 12g Carbs, 3g Fiber
From Eating Well Magazine
NUTRITION PROFILE: Healthy Weight
If you like a bit of heat, use hot Madras curry powder
in this recipe. Serve as a light lunch or as an appetizer
before supper.
Makes 6 servings, 1 1/3 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 1 hour
EASE OF PREPARATION: Easy
3 Tbsp canola oil
2 tsp curry powder
8 medium carrots, peeled and thinly sliced
4 medium stalks celery, thinly sliced
1 medium onion, coarsely chopped
5 cups reduced-sodium chicken broth
1 Tbsp lemon juice
1/2 tsp salt
Freshly ground pepper to taste
1. Cook oil and curry powder in a large saucepan over medium
heat, stirring, until fragrant, 1 to 2 minutes. Stir in carrots,
celery and onion; toss to coat in oil. Cook, stirring frequently,
for 10 minutes. Stir in broth. Bring to a boil. Reduce heat and
simmer until the vegetables are very tender, about 10 minutes.
Remove from the heat; let stand 10 minutes. Lay a paper towel
over the surface of the soup to blot away the oil that has
risen to the top. Discard the paper towel.
2. Working in batches of no more than 2 cups at a time, transfer
the soup to a blender and puree (use caution when pureeing hot
liquids). Return the pureed soup to the pan, place over medium
heat and heat through. Season with lemon juice, salt and pepper.
Nutrition per Serving:
133 Calories, 8g Fat (1g Sat, 4g Mono), 4mg Cholesterol,
12g Carbs, 5g Protein, 3g Fiber, 389mg Sodium, 383mg Potassium
Nutrition bonus: Vitamin A (280% daily value), Vitamin C (15% dv)
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 1/2 fat
MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.