Carrot and Mint Soup

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Ingredients

??? carrots, cut into 3 cm pieces ???
??? onions, cut into 3 cm pieces ???
??? olive oil ???
??? vegetable broth ???
??? soy beverage, unsweetened, fortified ???
??? fresh mint, chopped ???
??? Tabasco sauce ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? soy yogurt [optional] ???

Before you start

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

Method

  1. Prepare the carrots and onions. Peel and cut into 3 cm pieces.
  2. Heat the oil in a saucepan over medium heat. Add the carrots and onions and cook 5 min, with occasional stirring. Add the broth and soy beverage, bring to a boil, then lower the heat. Cover and simmer about 15 min, until the vegetables are soft. Purée in a blender until smooth. Add the chopped mint, Tabasco sauce, salt, and pepper.
  3. Ladle the soup into bowls. Garnish each with a dollop of yogurt and fresh mint leaves, then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

120

Fat

4 g

7 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

16 g

5 %

Fibre

4 g

16 %

Sugars

5 g

Net Carbs

12 g

Protein

5 g

Vitamin A

191 %

Vitamin C

9 %

Calcium

14 %

Iron

12 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin E
Good source of  :
Folacin, Magnesium, Manganese, Potassium, Vitamin B12, Vitamin B6, Vitamin D, Vitamin K
Source of  :
Calcium, Copper, Fibre, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Zinc
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 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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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