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Carrot Soup with Coriander

  carrot soup
Serves 4; 3/4 cup per serving

Ingredients

2 teaspoons olive oil

1 small onion, chopped

2 medium garlic cloves, chopped

1 tablespoon ground coriander and 1/8 teaspoon ground coriander, divided use

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 teaspoons fresh lemon juice

1 tablespoon chopped fresh cilantro

Nutrition Facts

Calories 127

Total Fat 3.0 g

Saturated Fat 0.5 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.0 g

Cholesterol 3 mg

Sodium 170 mg

Carbohydrates 24 g

Fiber 4 g

Sugars 14 g

Protein 3 g

 

Dietary Exchanges

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

Preparation

  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.

    © American Heart Association

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