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Carrot soup

May 28, 2020

Recipe

This nourishing soup may be served either hot or chilled.

Serves 6

One medium carrot meets more than 100% of your daily need for vitamin A. Carrots are also a good source of fiber.

In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

In a separate saucepan over medium-high heat, whisk together flour, pepper, nutmeg and milk. Cook, stirring constantly, until the white sauce thickens.

In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately.

10 carrots, scraped and sliced
1 1/2 tablespoons sugar
2 cups water
3 tablespoons all-purpose (plain) flour
1/4 teaspoon ground black pepper
1/4 teaspoon ground nutmeg
4 cups fat-free milk
2 tablespoons chopped fresh parsley

DASH Eating Plan Servings

1/2 Dairy foods (low-fat or fat-free) Fats and oils Fruits 1/2 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes 1/2 Milk and milk products 2 Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates Fats Fruits 1/2 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 124 Calories 24 g Total carbohydrate 3 mg Cholesterol 3 g Dietary fiber Trace Monounsaturated fat Potassium 7 g Protein Trace Saturated fat About 1 1/2 cups Serving size 140 mg Sodium Trace Total fat