Creamy Low-Fat Soup

Creamy and low fat? How can it be? Cream-based soups typically call on full-fat dairy for their thick, rich texture, but in our version a clever blend of light coconut milk, potato and vegetable broth combines with exotic spices to create a clean, creamy soup with uncompromising taste. As the richest vegetable source of vitamin A carotenes, carrots protect vision, particularly night vision, and help curb the formation of cataracts. Year-round availability and cost effectiveness make this versatile root veggie the perfect produce pick for families on any budget. Nutrients per 1-cup serving: Calories: 127, Total Fat: 5 g, Sat. Fat: 2 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0.5 g, Carbs: 19 g, Fiber: 4 g, Sugars, 7 g, Protein: 2 g, Sodium: 222 mg, Cholesterol: 0 mg

Creamy Low-Fat Soup
Creamy Low-Fat Soup

PREP TIME

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minutes

TOTAL TIME

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minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

Ingredients

  • 1

    tbsp olive oil

  • 1

    medium onion, diced

  • 1

    stalk celery, diced

  • 2

    tsp fresh grated ginger

  • 2

    tsp curry powder

  • 1/2

    tsp ground cinnamon

  • 1/4

    tsp crushed red pepper

  • 1

    lb carrots, peeled and thinly sliced

  • 1

    medium potato, peeled and diced

  • 3

    cups low-sodium vegetable broth

  • 1

    cup unsweetened light coconut milk

  • 1/4

    tsp salt or to taste

  • 6

    tbsp Basil Walnut Pesto, optional

  • 6

    tbsp nonfat plain Greek-style yogurt, optional

Directions

ONE: In a large saucepan, heat oil over medium heat. Add onion and celery and cook, stirring occasionally, for about 7 minutes or until onion is translucent. Add ginger, curry powder, cinnamon and red pepper and cook, stirring, for 1 more minute. Add carrots, potato and broth. Bring to a boil, then cover, reduce heat to low and simmer for 20 minutes or until vegetables are tender. TWO: Using a hand-held or countertop blender, purée soup in 2 batches. (Caution: Do not overfill blender with hot soup. Also, allow steam to vent occasionally between pulses.) If using a countertop blender, pour soup back into pot. Stir in coconut milk and salt. Serve immediately. Garnish each bowl with 1 tbsp pesto and 1 tbsp yogurt, if desired.

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