Lightly Curried Carrot and Ginger Soup

By LyndaLee

Carrots thicken this soup and give it a rich flavor. You can substitute yogurt and coconut milk for some of the milk. For extra calcium, replace some of the stock with milk.

Ingredients

• 2 teaspoons vegetable oil
• 2 cloves garlic, minced
• 1 onion, chopped
• 2 tablespoons minced gingerroot
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/4 teaspoon each curry powder, salt and pepper
• 4 cups thickly sliced peeled carrots
• 3 cups vegetable or chicken stock
• 2 cups 2% milk (or one third each milk, plain yogurt and coconut milk)
• 1/4 cup chopped fresh coriander (cilantro) or parsley

Preparation

Step 1

In a large saucepan, heat oil over medium heat; cook garlic, onion, ginger, coriander, cumin, curry powder, salt and pepper; stirring occasionally, for about 5 minutes or until onion is softened.
Stir in carrots. Power in stock; bring to boil. Reduce heat and simmer, covered, for 30 minutes or until carrots are very soft.
In batches, puree mixture in blender or food processor. Return to saucepan; whisk in milk (then yogurt and coconut milk if using); reheat just until hot. Stir in salt and pepper to taste.
Ladle into bowls, sprinkle with coriander.

Can be frozen

Canada's food serving: 1 vegetable , 1/4 milk
108 calories, 4g protein, 4 g fat, 2 g fiber, 504mg sodium