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Gingered Carrot Soup

Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Yield: 6 cups

Serving Size: 1 cup

1 tbsp. olive oil	1 slice whole wheat bread,
6 each carrot, peeled and chopped	torn into bits
1 each onion, sliced ¼" thick	¼ cup evaporated skim milk
2 each celery ribs, chopped	½ cup green onion, sliced
3 tbsp. celery leaves, chopped	2 tbsp. ginger, grated
4 cups vegetable stock

In a large saucepan over medium heat, heat the oil. Add the carrots, onion, celery, and celery leaves. Sauté for 5 minutes. Stir in the stock an bread. Increase heat to high and bring to a boil. Reduce heat to low, cover, and simmer until the carrots are tender, about 20 minutes. Transfer the soup, in batches if necessary, to a food processor or blender and purée until smooth. To serve hot, return the soup to the saucepan and stir in the milk and green onions. Reheat for a moment over low heat, not letting the soup boil, then stir in the ginger. To serve cold, pour into a large bowl and stir in the milk, green onions, and ginger. Cool to room temperature, then cover and refrigerate until chilled thoroughly, at least 4 hours or up to 3 days.

Nutrition per Serving		Exchanges	Carb Choices
Calories	100	3 vegetable	½
Fat	3.5 g	½ fruit
Carbohydrates	17 g
Protein	4 g
Cholesterol	* mg
Dietary Fiber	* g
Sodium	* mg

*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.