Vitamin-rich and inexpensive, carrots star in this rich and spicy Indian Carrot Soup without the addition of any fat laden cream. This soup can be made with winter squash, such as butternut, acorn or hubbard, in place of the carrots.
Nonstick cooking spray
1 tablespoon minced fresh ginger
1 teaspoon olive oil
1-1/2 teaspoon curry powder
1/2 teaspoon ground cumin
2 14-ounce cans fat free reduced-sodium chicken broth, divided
1 pound peeled baby carrots
1 tablespoon sugar
1/4 teaspoon ground cinnamon
Pinch ground red pepper
2 teaspoons fresh lime juice
3 tablespoons chopped cilantro
1/4 cup plain nonfat yogurt
Spray large saucepan with cooking spray; heat over medium heat. Add onion and ginger; reduce heat to low. Cover; cook three to four minutes or until onion is transparent and crisp-tender, stirring occasionally.
Add olive oil; cook and stir, uncovered, three to four minutes or until onion just turns golden. Add curry powder and cumin; cook and stir 30 seconds or until fragrant. Add one can chicken broth and carrots; bring to a boil over high heat. Reduce heat to low; simmer, covered 15 minutes or until carrots are tender.
Ladle carrot mixture into food processor; process until smooth. Return to saucepan; stir in remaining one can chicken broth, sugar, cinnamon and red pepper; bring to a boil over medium heat. Remove from heat; stir in lime juice.
Ladle into bowls; sprinkle with cilantro. Top each serving with 1-tablespoon yogurt if desired.
Recipe makes 4 servings.
Serving size: About 1 cup
Calories: 99; Total Fat: 2g; Saturated Fat: trace; Cholesterol: trace; Protein: 3g; Carbohydrates: 17g; Sodium: 77mg; Fiber: 1g
Dietary Exchanges: 1/2 Starch/Bread, 3 Vegetable, 1 Fat
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