Cream of Carrot Soup

Recipe by: Jan Main | from 200 Best Lactose-Free Recipes

Cookstr

Course: Appetizer, Main Course

Total Time: Under 1 Hour

Skill Level: Easy

Cost: Inexpensive

Photo by: Shutterstock, stock photo of a similar dish.

A vibrant harvest soup, this is perfect served with a spoonful of yogurt, if tolerated, and a grating of fresh nutmeg.

Yield: Makes about 6 cups (1.5 L)

INGREDIENTS

2 tbsp (25 mL) vegetable oil
1 onion, chopped
1 clove garlic, minced
1 bay leaf
5 large carrots (about 11.2 lbs/750 g), peeled and chopped
3 cups (750 mL) Basic Chicken Stock
½ cup (125 mL) fortified soy milk or 2% lactose-free milk
½ tsp (2 mL) salt
½ tsp (2 mL) ground nutmeg
¼ tsp (1 mL) freshly ground black pepper

Directions

1. In a large saucepan, heat oil over medium heat. Cook onion and garlic, covered, until onion is softened, about 5 minutes. Add bay leaf, carrots and chicken stock. Increase heat to high and bring to a boil; reduce heat to medium, cover and simmer for 20 to 30 minutes, or until carrots are very tender. Discard bay leaf.

2. In a blender or food processor, purée soup in batches. Stir in milk, salt, nutmeg and pepper. Taste and add more salt if necessary.

Variation:

Cream of Butternut Squash Soup: Substitute 4 cups (1 L) cubed peeled butternut squash (fresh or frozen) for the carrots.

Notes

This soup is quite thick. If you prefer a thinner soup, simply add more fortified soy milk or lactose-free milk.

Make Ahead: Ladle into an airtight container and store in the refrigerator for up to 2 days or in the freezer for up to 2 months.

NUTRITIONAL INFORMATION

Nutritional information is provided by the author.

Nutritional value Per serving (1 cup/250 mL)
Calories 123
Protein 5g
Fat 5g
Carbohydrate 17g
Dietary Fiber (a high source) 4g
Calcium (a source) 69 mg
Percent of calories from
Protein 14%
Fat 35%
Carbohydrate 51%