Adapted from Mayo Clinic Diet.
I love the combination of spices in this carrot soup – and with just 80 calories per 1 1/2 cups it is a perfect way to counteract the food treats I experienced at the Lowell Folk Festival this past weekend. This tasty soup comes from the Mayo Clinic recipe resources. Most of the spices I already had in my stash, so it was one tasty meal that came together quickly and with minimal shopping.
- 1 TBSP Olive Oil (substituted coconut oil)
- 1 tsp mustard seeds
- 1/2 medium yellow onion, chopped
- 1 pound carrots peeled and cut in 1/2-inch pieces
- 1 TBSP fresh ginger + 1 tsp (peeled and chopped)
- 1/2 medium jalepeno pepper, seeded
- 2 tsp curry powder
- 5 cups chick stock or vegetable stock/broth
- 1/4 cup fresh cilantro, chopped (save some leaves for garnish if desired)
- 2 TBSP fresh lime juice
- 1/2 tsp salt (omitted)
- 3 TBSP sour cream, light or fat-free (I used fat-free plain Greek yogurt)
- 1 lime (grate the zest + use the juice in last steps)
- In large saucepan, heat the olive oil over medium heat. Add the mustard seed. When the seeds just start to pop (after about 1 minute), add the onion and saute until soft and translucent (about 4 minutes). Add the carrots, ginger, jalepeno and curry powder and saute until the seasonings are fragrant (about 3 minutes).
- Add 3 cups of the stock, raise the heat to high and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the carrots are tender (about 6 minutes).
- In a blender or food processor, puree the soup in batches until smooth and return to saucepan. Here’s where I make use of my immersion blender. Stir in the remaining 2 cups of stock. Return the soup to medium heat and reheat gently. Just before serving, stir in the chopped cilantro and lime juice. Season with salt if desired.
- Ladle into warmed individual bowls. Garnish with a drizzle of yogurt, a sprinkle of the lime zest and additional cilantro leaves.