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.

 

          

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