Carrot and Mint Soup

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Preparation : 10 min Cooking : 20 min
90 calories/serving
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Ingredients

4 carrots, cut into 3 cm pieces 400 g
1 tbsp Garlic-Infused Oil 15 mL
1 2/3 cup Allergen-Free Vegetable Broth 420 mL
1 1/2 cup almond beverage, unsweetened, fortified 375 mL
2 1/2 tbsp fresh mint, chopped 8 g
8 drops Tabasco sauce 0.63 mL
2 tbsp chives, fresh, chopped 6 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the carrots. Peel and cut into 3 cm pieces.
  2. Heat the garlic-infused oil in a saucepan over medium heat. Add the carrots and cook 5 min, with occasional stirring. Add the broth and almond milk, bring to a boil, then lower the heat. Cover and simmer about 15 min, until the vegetables are soft. Purée in a blender until smooth. Add the chopped mint, Tabasco sauce, chives, salt, and pepper.
  3. Ladle the soup into bowls. Garnish each with fresh mint leaves, then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

90

Fat

5 g

8 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

240 mg

10 %

Carbohydrate

12 g

4 %

Fibre

4 g

16 %

Sugars

5 g

Net Carbs

8 g

Protein

2 g

Vitamin A

236 %

Vitamin C

15 %

Calcium

16 %

Iron

6 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin D, Vitamin K
Good source of  :
Calcium, Fibre, Potassium, Vitamin B12, Vitamin B2, Vitamin E
Source of  :
Folacin, Iron, Magnesium, Manganese, Vitamin B1, Vitamin B6, Vitamin C, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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  • use my large pan with the copper bottom
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