02 August 2016 Curried Carrot Soup

Adapted from Mayo Clinic Diet2016-Aug-02_FourNightsAWeek_soup.

I love the combination of spices in this carrot soup – and with just 80 calories per 1 1/2 cups it is a perfect way to counteract the food treats I experienced at the Lowell Folk Festival this past weekend.  This tasty soup comes from the Mayo Clinic recipe resources. Most of the spices I already had in my stash, so it was one tasty meal that came together quickly and with minimal shopping.

Ingredients

  • 1 TBSP Olive Oil (substituted coconut oil)
  • 1 tsp mustard seeds
  • 1/2 medium yellow onion, chopped
  • 1 pound carrots peeled and cut in 1/2-inch pieces
  • 1 TBSP fresh ginger + 1 tsp (peeled and chopped)
  • 1/2 medium jalepeno pepper, seeded
  • 2 tsp curry powder
  • 5 cups chick stock or vegetable stock/broth
  • 1/4 cup fresh cilantro, chopped (save some leaves for garnish if desired)
  • 2 TBSP fresh lime juice
  • 1/2 tsp salt (omitted)
  • 3 TBSP sour cream, light or fat-free (I used fat-free plain Greek yogurt)
  • 1 lime (grate the zest + use the juice in last steps)

Method

  1. In large saucepan, heat the olive oil over medium heat. Add the mustard seed. When the seeds just start to pop (after about 1 minute), add the onion and saute until soft and translucent (about 4 minutes). Add the carrots, ginger, jalepeno and curry powder and saute until the seasonings are fragrant (about 3 minutes).
  2. Add 3 cups of the stock, raise the heat to high and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the carrots are tender (about 6 minutes).
  3. In a blender or food processor, puree the soup in batches until smooth and return to saucepan. Here’s where I make use of my immersion blender. Stir in the remaining 2 cups of stock. Return the soup to medium heat and reheat gently. Just before serving, stir in the chopped cilantro and lime juice. Season with salt if desired.
  4. Ladle into warmed individual bowls. Garnish with a drizzle of yogurt, a sprinkle of the lime zest and additional cilantro leaves.
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About amybisson

I taught second, third and fourth graders. Teaching was my passion and joy for 30 years. And it didn't hurt that they called me "mom" sometimes. View all posts by amybisson

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