Carrot-Cilantro Soup with Salsa and Black Bean Dip
- Number of Servings: 5
Ingredients
Olive Oil, 1 tbsp Onions, red, raw, 0.5 medium (2-1/2" dia), dicedGarlic, 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 choppedJalapeno 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)
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.
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.
Nutritional Info 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
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