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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 418.4
  • Total Fat: 4.6 g
  • Cholesterol: 3.9 mg
  • Sodium: 268.1 mg
  • Total Carbs: 81.0 g
  • Dietary Fiber: 11.6 g
  • Protein: 19.5 g

View full nutritional breakdown of Carrot-Cilantro Soup with Salsa and Black Bean Dip calories by ingredient
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Carrot-Cilantro Soup with Salsa and Black Bean Dip

Submitted by: HOLISTICDETOXER
Carrot-Cilantro Soup with Salsa and Black Bean Dip

Introduction

Here's a big meal that's high in Mexican flavours and low in fat. It's perfect for cilantro lovers, as the fresh flavours of this herb are carried through the soup, the black bean spread and the salsa! Enjoy! Here's a big meal that's high in Mexican flavours and low in fat. It's perfect for cilantro lovers, as the fresh flavours of this herb are carried through the soup, the black bean spread and the salsa! Enjoy!
Number of Servings: 5

Ingredients

    Olive Oil, 1 tbsp
    Onions, red, raw, 0.5 medium (2-1/2" dia), diced
    Garlic, 4 cloves, minced
    *Potato, raw, 2 small (1-3/4" to 2-1/2" dia.), diced
    Carrots, raw, 500 grams, diced
    *cumin, 2 tsp
    *coriander, ground, 2 tsp
    Pepper, black, 1 dash
    *Knorr's Simply Vegetable Broth (fat free), 2 cup
    Water, tap, 2 cup (8 fl oz)
    *Canned Chipotle Peppers in Adobo Sauce, 0.3 tbsp
    Milk, 2%, 1 cup
    *Cilantro (bunch), 1 serving

    *1 can safeway organic black beans *rinsed, 15 oz
    *Cilantro (bunch), 0.5 bunch, rinsed
    *365 All Natural Sundried Tomatoes, 20 gram(s) (rehydrate by placing in a bowl and covering with boiled water for ten mintues)
    *1/2 tsp. Cumin Powder, 1 serving
    *Coriander Seed, Ground (1 Tbsp), 0.3 tbsp

    *Cilantro (bunch), 0.5 serving
    Red Ripe Tomatoes, 3 medium whole (2-3/5" dia), seeded and finely chopped
    Jalapeno Peppers, 0.75 pepper, seeded and minced
    Onions, red, raw, 0.5 medium (2-1/2" dia), finely diced
    Lime Juice, 1 wedge yields

    *Crispbread,Light Rye,Wasa (15 slices)

Directions

SOUP

Heat the olive oil in a soup pot. Add the onion and saute until soft. Add in the garlic, potatoes, carrots, cumin, coriander and pepper. Saute five minutes.

Add the vegetable stock and water. Bring to a boil, cover, reduce heat and simmer for thirty minutes.

BLACK BEAN DIP

While the soup simmers, puree the canned black beans (rinsed and drained), half a bunch of cilantro, the rehydrated sundried tomatoes, cumin and coriander.

FRESH SALSA

While the soup simmers, combine the cilantro, tomatoes, jalapeno, red onion and lime juice to make your salsa fresca.

BACK TO THE SOUP

After thirty minutes of simmering, turn off heat. Puree with an immersion blender, then add in cilantro (to taste) and puree again. Stir in milk and reheat if required.

SERVE

Serve the carrot-cilantro soup warm, topped with a scoop of fresh salsa. On the side, serve the black bean dip with Wasa Light Rye Crispbread.

Serving Size: Serves five.






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