Spiced Carrot Soup

3 Reviews
100% would make this recipe again

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Ingredients

??? carrots, cut into thin rounds ???
??? onions, finely chopped ???
??? garlic, finely chopped ???
??? olive oil ???
??? curry powder ???
??? vegetable broth ???
??? creamy soy preparation for cooking ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Before you start

A mandolin will make slicing the vegetables easier.

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

Method

  1. Prepare the carrots: slice them into thin rounds, finely chop the onion and garlic.
  2. In a pot, sweat the onion and garlic in oil over medium heat for about 3-4 min. Add the carrots and sauté a few minutes. Add the curry and cook 1 min with stirring. Add salt and pepper. Pour in the broth. Bring to a boil, lower the heat, cover and simmer until the carrots are tender, about 20 min.
  3. Purée the soup in a blender or processor, then pour it back into the pot. Stir in the soy preparation and just warm the soup a few minutes. Adjust the seasoning and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Soy preparation should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

120

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

120 mg

5 %

Carbohydrate

15 g

5 %

Fibre

4 g

15 %

Sugars

7 g

Net Carbs

11 g

Protein

3 g

Vitamin A

109 %

Vitamin C

13 %

Calcium

5 %

Iron

7 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A
Good source of  :
Potassium, Vitamin K
Source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

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

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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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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