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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

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  • 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



Step 1

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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