30 minutes or lessThe creamy texture of this colorful soup does not come from heavy cream, but rather from a combination of pureed vegetables and soy milk that thickens the soup without adding fat. This soup can be served hot or cold. Meal Plan: Complete this meal with a chopped vegetable salad made of yellow or orange bell pepper, cucumber and tomato (or veggies of your choice) served in whole wheat pita pockets topped with your favorite dressing.
- 2 lbs. carrots, peeled
- 2 tsp. olive oil
- 1 medium onion, coarsely chopped (11/2 cups)
- 3 cloves garlic, minced, plus 2 whole cloves garlic
- 4 cups low-sodium vegetable broth
- 1 cup apple juice
- 11/2 tsp. dried dill
- 1/2 baguette, thinly sliced (12 slices)
- 1 cup plain soy milk
Process carrots in food processor until finely chopped.
In large saucepan, heat 1 teaspoon oil over medium-high heat. Add onion and minced garlic and cook, stirring often, until softened, 5 minutes. Add chopped carrots and cook 3 minutes. Stir in broth, apple juice and dill. Bring to a boil. Reduce heat, cover and simmer until carrots are tender, 15 minutes.
Meanwhile make croutons: In heavy medium skillet, heat remaining oil. In batches, cook baguette slices until toasted, 2 to 3 minutes per side. Remove croutons from skillet and rub each slice with whole garlic.
Season soup to taste with salt and white pepper. Remove pan from heat and stir in soy milk.
In blender or food processor, puree soup, in batches if necessary, until smooth. Serve with croutons.
- Calories: 231
- Carbohydrate Content: 32 g
- Fat Content: 4 g
- Fiber Content: 5 g
- Protein Content: 8 g
- Sodium Content: 289 mg