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Low-Calorie Carrot Soup

QUICK FACTS

  PREPARATION TIME
10 min (for 6 serves)

 
  COOKING TIME
20 min (for 6 serves)
 

SUMMARY

 

This extremely delicious low-calorie carrot soup is an excellent source of your daily vitamin A.  Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. The antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision.

INGREDIENTS

1.33 cup (333 g)
  Water
0.50 teaspoon (3 g)
  Salt
1.33 carrot (81 g)
  Carrots, medium size, cut in 1/4 slices
123 g
  Potato, peeled and diced
50 g
  Onion, large, chopped
0.08 teaspoon (0 g)
  Black Pepper
0.08 teaspoon (0 g)
  Dried Basil
5 g
  Butter, reduced fat
 

METHOD

  1. Place the water and salt in a 3-quart saucepan, and bring to boil. 
  2. Add the carrots, potato, and onion, cover, and simmer for 10 to 15 minutes, or until the vegetables are tender. 
  3. Puree the vegetables with the cooking water in an electric blender or food processor.
  4. Return the puree to the saucepan. 
  5. Add the pepper, and the basil if used, and reheat, uncovered, to serving temperature. 
  6. Stir in the butter just before serving.
  NUTRITIONAL PANEL
Per Serve
Energy:
296.2 kJ  (70.8 kcal)
Protein:
2.3 g
Total Fat:
1.1 g
-Saturated:
0.6 g
-Mono-Unsaturated:
0.2 g
-Poly-Unsaturated:
0.1 g
Total Carbs:
11.2 g
-Complex Carbs:
7.6 g
-Sugar:
3.6 g
Fibre:
3.2 g
Water:
276.4 mL
Alcohol:
0.0 g
Cholesterol:
3.0 mg
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