Gingered Carrot Soup
Author: Duke Diet and Fitness Center Cookbook, Spring ’05 Cookbook By Duke University Diet & Fitness Center
Recipe type: Soups and Stews
- 1 tbsp. olive oil
- 6 each carrot, peeled and chopped
- 1 each onion, sliced ¼” thick
- 2 each celery ribs, chopped
- 3 tbsp. celery leaves, chopped
- 4 cups vegetable stock
- 1 slice whole wheat bread, torn into bits
- ¼ cup evaporated skim milk
- ½ cup green onion, sliced
- 2 tbsp. ginger, grated
- 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 and 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.
*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.
Serving size: 1 cup Calories: 100 Fat: 3.5g Carbohydrates: 17g Sodium: * Fiber: * Protein: 4g Cholesterol: *