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)
- 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
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.
Cream of Butternut Squash Soup: Substitute 4 cups (1 L) cubed peeled butternut squash (fresh or frozen) for the carrots.
© 2006 Jan Main
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 is provided by the author.
Nutritional value Per serving (1 cup/250 mL)
Dietary Fiber (a high source) 4g
Calcium (a source) 69 mg
Percent of calories from