Carrot Leek Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
6 oz. (1 1/2 cups) of carrots - baby or sliced1/2 leek, halved, washed, sliced - discard tough green leaves and use only the shank.1 'coin' fresh ginger, minced (1 tsp.)1 (6 oz.) soy yogurt, lemon flavorRed pepper flakes to taste (optional)
Makes two servings of 1 1/2 cups soup.
Put the carrots, leek, and water in a medium saucepan and cover. Simmer until the carrots are just tender, no more than 20 minutes. (If you can afford the extra fat allotment, you can first saute leeks in a bit of olive oil - then add water and other vegetables to same pan. This recipe is without oil)
Add the ginger towards the end of the simmering period. When done simmering, puree vegetables in a blender, then return to the pan.
(if not ready for soup, you can let the vegetables set covered for up to an hour until you are ready to puree them.)
Add yogurt to pureed vegetable soup base, and stir until smooth. Soup should be creamy and thick. Bring back to a low simmer for a few minutes. Do not boil or over cook at this stage, so that the healthy probiotics in the yogurt stay alive. Let the soup set covered for awhile, allowing the flavors to meld. I usually let it set 30 minutes to an hour.
If necessary, reheat slightly before serving.
Number of Servings: 2
Recipe submitted by SparkPeople user SUBSMITH.
Put the carrots, leek, and water in a medium saucepan and cover. Simmer until the carrots are just tender, no more than 20 minutes. (If you can afford the extra fat allotment, you can first saute leeks in a bit of olive oil - then add water and other vegetables to same pan. This recipe is without oil)
Add the ginger towards the end of the simmering period. When done simmering, puree vegetables in a blender, then return to the pan.
(if not ready for soup, you can let the vegetables set covered for up to an hour until you are ready to puree them.)
Add yogurt to pureed vegetable soup base, and stir until smooth. Soup should be creamy and thick. Bring back to a low simmer for a few minutes. Do not boil or over cook at this stage, so that the healthy probiotics in the yogurt stay alive. Let the soup set covered for awhile, allowing the flavors to meld. I usually let it set 30 minutes to an hour.
If necessary, reheat slightly before serving.
Number of Servings: 2
Recipe submitted by SparkPeople user SUBSMITH.
Nutritional Info Amount Per Serving
- Calories: 138.2
- Total Fat: 2.1 g
- Cholesterol: 0.0 mg
- Sodium: 85.1 mg
- Total Carbs: 28.0 g
- Dietary Fiber: 5.1 g
- Protein: 4.3 g
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