Thursday, April 23, 2009

Recipe: Carrot & Cumin Soup

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

 

Carrot soups are very popular and the cumin, tomato, potato, and celery give the soup a richness and depth.

 

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Ingredients

  1. 3 Tbs. butter or margarine
  2. 1 large onion, chopped
  3. 1-2 garlic cloves, crushed
  4. 12 oz. carrots, sliced
  5. 3-3/4 cups chicken or vegetable stock
  6. 3/4 tsp. ground cumin
  7. 2 celery stalks, thinly sliced
  8. 4 oz. potato, diced
  9. 2 tsp. tomato paste
  10. 2 tsp lemon juice
  11. 2 fresh bay leaves
  12. 1-1/4 cups of skim milk
  13. salt and pepper
  14. celery leaves, to garnish

 

METHOD:

  1. Melt the butter or margarine in a large pan.  Add the onion and garlic and cook very gently until softened.
  2. Add the carrots and cook gently for 5 minutes more, stirring frequently and taking care they do not brown.
  3. Add the stock, cumin, seasoning, celery, potato, tomato paste, lemon juice, and bay leaves and bring to a boil.  Cover and simmer for about 30 minutes until the vegetables are tender.
  4. Remove and discard the bay leaves, cool the soup a little and then press it through a strainer or process in a food processor or blender until smooth.
  5. Pour the soup into a clean pan, add the milk, and bring to a boil over low heat.  Taste and adjust the seasoning , if necessary.
  6. Ladle into warmed bowls, garnish each serving with a small celery leaf and serve.

COOK’S TIP:

THIS SOUP CAN BE FROZEN FOR UP TO 3 MONTHS.  ADD THE MILK WHEN REHEATING.

NUTRITIONAL information:

calories…..114; protein…..3g; carbohydrate…..12g; fat…..6g; sugars…..8g

Recipe Source:1,000 Low fat, salt, sugar, cholesterol healthy recipes

Enjoy!!! AJS

4 comments:

  1. Looks yummy. I've never had carrot soup before. The recipe looks easy. I will definitely try it. Thanks.

    ReplyDelete
  2. You are welcome; my pleasure! oh, it is soooooooooooo good! Glad you are going to try it.
    ~Anthony

    ReplyDelete
  3. sounds great I love Carrot soups, we Brits eat Lentil soup with carrots in it and Carrot and Coriander Soup (Cilantro- States side)

    yum

    ReplyDelete
  4. Hi Rebecca,
    Thanks for your comments regaring soups. I also love Lentil Soup too, Yum, Yum! Their is such a nice flavor and texture to them, both--carrot and lentil.
    Have a great day,
    ~Anthony

    ReplyDelete