Creamy Carrot Soup (Low Fat)
Created by Mikekey on January 11, 2012
- Servings: 6
- Prep Time: 20m
- Cook Time: 40m
- Recipe #4001
Ingredients
- 2 tablespoons olive oil
- 1 cup onions, chopped
- 1 garlic cloves, peeled and chopped
- 3 cups carrots, chopped ( no need to peel-just scrub)
- 4 cups fat-free low-sodium chicken broth
- 1 tablespoon tomato paste
- 1/4 cup uncooked white rice or 1/4 cup uncooked brown rice
- 1 1/2 cups evaporated skim milk
- Salt and pepper ( to taste)
- 1/8 teaspoon ground nutmeg
How to Make
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Step 1: Heat oil in large saucepan, add onions and garlic, and cook until tender, adding water if necessary, to prevent drying.
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Step 2: Add carrots, broth, tomato paste and rice. Reduce heat to low, cover and cook until rice and carrots are tender, 30-40 minutes.
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Step 3: Puree soup, in batches, in blender or food processor until smooth.
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Step 4: Return to pan. Stir in milk, salt and pepper, and nutmeg. Reheat over medium heat, stirring until heated through.
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Step 5: Ladle into bowls and garnish with dollop of plain nonfat yogurt, if desired.
Nutritional Facts
- Serving Size: 1 (336.5 g)
- Calories 214
- Total Fat - 10.6 g
- Saturated Fat - 3.9 g
- Cholesterol - 18.4 mg
- Sodium - 291.6 mg
- Total Carbohydrate - 22.5 g
- Dietary Fiber - 2.6 g
- Sugars - 4.6 g
- Protein - 9.1 g
- Calcium - 202.7 mg
- Iron - 1.1 mg
- Vitamin C - 6.7 mg
- Thiamin - 0.1 mg