Carrot Soup with Coriander

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Carrot Soup with Coriander
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Carrot Soup with Coriander

This light and fresh carrot soup can be served hot or cold.

Ingredients

Servings  4  

  • 2 teaspoon olive oil (extra virgin preferred)
  • 1 small onion (chopped)
  • 2 medium garlic cloves (chopped)
  • 1 Tbsp ground coriander PLUS
  • 1 Tbsp ground coriander PLUS
  • 1 pound carrots (cut into 1-inch pieces)
  • 2 1/2 cups water
  • 1 cup fresh orange juice
  • 1/8 teaspoon salt
  • 1/4 cup fat-free sour cream
  • 2 teaspoon fresh lemon juice
  • 1 tablespoon chopped, fresh cilantro

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until soft, stirring occasionally.
  2. Stir in 1 tablespoon coriander. Stir in the carrots, water, orange juice, and salt. Reduce the heat to medium and bring to a simmer. Reduce the heat to low and simmer, covered, for 15 to 20 minutes, or until the carrots are very tender.
  3. Meanwhile, in a small bowl, whisk together the sour cream and remaining 1/8 teaspoon coriander. Set aside.
  4. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Stir in the lemon juice.
  5. Top each serving with a dollop of the sour cream mixture. Sprinkle with the cilantro.

Tip: Serving size 3/4 cup

Nutrition Facts

Carrot Soup with Coriander

CaloriesCalories

127 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

4g Per Serving

Nutrition Facts

Calories 127
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 3 mg
Sodium 170 mg
Total Carbohydrate 24 g
Dietary Fiber 4 g
Sugars 14 g
Protein 3 g

Dietary Exchanges
3 vegetable, 1/2 fat, 1/2 fruit

 

This light and fresh carrot soup can be served hot or cold.

Nutrition Facts

Carrot Soup with Coriander

CaloriesCalories

127 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

4g Per Serving
×
Calories 127
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 3 mg
Sodium 170 mg
Total Carbohydrate 24 g
Dietary Fiber 4 g
Sugars 14 g
Protein 3 g

Dietary Exchanges
3 vegetable, 1/2 fat, 1/2 fruit

Ingredients

Servings  4  

  • 2 teaspoon olive oil (extra virgin preferred)
  • 1 small onion (chopped)
  • 2 medium garlic cloves (chopped)
  • 1 Tbsp ground coriander PLUS
  • 1 Tbsp ground coriander PLUS
  • 1 pound carrots (cut into 1-inch pieces)
  • 2 1/2 cups water
  • 1 cup fresh orange juice
  • 1/8 teaspoon salt
  • 1/4 cup fat-free sour cream
  • 2 teaspoon fresh lemon juice
  • 1 tablespoon chopped, fresh cilantro

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until soft, stirring occasionally.
  2. Stir in 1 tablespoon coriander. Stir in the carrots, water, orange juice, and salt. Reduce the heat to medium and bring to a simmer. Reduce the heat to low and simmer, covered, for 15 to 20 minutes, or until the carrots are very tender.
  3. Meanwhile, in a small bowl, whisk together the sour cream and remaining 1/8 teaspoon coriander. Set aside.
  4. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Stir in the lemon juice.
  5. Top each serving with a dollop of the sour cream mixture. Sprinkle with the cilantro.

Tip: Serving size 3/4 cup

 


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