To reduce the fat in this velvety soup, we replaced all the cream with low-fat buttermilk and intensified the flavor with plenty of spices. This soup freezes well; just puree it before serving if it separates.

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Name: Spiced Cream of Carrot Soup
Prep time: 8 min
Cook time: 38 min
Total time: 46 min
Yield: 7
Cuisine: not set
Ingredients: 1/4 cup apple juice; 3 cups frozen chopped carrots; 1 cup frozen chopped onions; 1/2 cup frozen diced potatoes; 2 cloves garlic minced; 1 teaspoon ground cumin; 1/2 teaspoon ground ginger; 1/2 teaspoon ground red pepper; 1/2 teaspoon ground cinnamon; 4 cups frozen defatted chicken stock thawed; 1 1/2 cups low-fat buttermilk; 1/4 cup fresh parsley chopped

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INGREDIENTS

1/4 cup apple juice
3 cups frozen chopped carrots
1 cup frozen chopped onions
1/2 cup frozen diced potatoes
2 cloves garlic ; minced
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground red pepper
1/2 teaspoon ground cinnamon
4 cups frozen defatted chicken stock ; thawed
1 1/2 cups low-fat buttermilk
1/4 cup fresh parsley ; chopped

Servings

INSTRUCTIONS

Bring the apple juice to a boil in a Dutch oven over medium-high heat. Add the carrots, onions, potatoes, and garlic. Cook, stirring, for 5 minutes, or until the onions are soft but not browned. Add the cumin, ginger, pepper, and cinnamon. Cook, stirring, for 1 minute. Add the stock. Bring to a boil. Reduce the heat to medium. Cook, stirring occasionally, for 30 minutes. Process in a blender or food processor until smooth. Return to the pot. Stir in the buttermilk and heat through. Sprinkle each serving with the parsley.

NOTES

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Nutrition

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Serving Size: 1 Serving (98g)
Recipe Makes: 7 Servings

Calories: 47
Calories from Fat: 10 (21%)

Amt Per Serving		% DV

	Total Fat 1.2g	2 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 0.3g
	Polyunsanturated Fat 0.1g
Cholesterol 3.8mg		1 %
Sodium 50mg		2 %
Potassium 187.3mg		5 %
Total Carbohydrate 7g		2 %
	Dietary Fiber 1g	4 %
	Sugars, other 6g
Protein 2.6g		4 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 47

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