velvety vegetable soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 146.9
  • Total Fat: 5.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 420.8 mg
  • Total Carbs: 20.4 g
  • Dietary Fiber: 5.0 g
  • Protein: 5.5 g

View full nutritional breakdown of velvety vegetable soup calories by ingredient
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A fabulously tasty way to get your veggies! This soup is rich and filling with very little fat. The beans add filling fiber and protein. A fabulously tasty way to get your veggies! This soup is rich and filling with very little fat. The beans add filling fiber and protein.
Number of Servings: 8


    1 16-oz package baby carrots
    1/4 cup water
    1 large red bell pepper
    1 large yellow bell pepper
    3 TBS Extra-Virgin Olive Oil
    6 Cloves Garlic, minced
    1 medium onion, chopped
    1 1/2 tsp curry powder
    2 cups canned crushed tomatoes
    1 15-oz can cannelini or navy beans, preferably no-salt, rinsed and drained
    4 cups low-sodium chicken or vegetable broth
    1 TBS balsamic vinegar
    1 tsp pepper
    1 tsp salt
    creme fraiche or low-fat sour cream (optional)
    shredded parmesan cheese (optional)


1. Place carrots and water in a 2-qt casserole. Cover and microwave on HIGH for 8-10 minutes or until carrots are easily pierced with a fork.

2. Preheat oven to 450 degrees. Place bell peppers on a lightly greased baking sheet. Roast for 20-25 minutes, turning occasionally, until the skin is evenly blackened. Transfer to a medium bowl; cover with a towel and let steam until cool enough to handle. Strip off the blackened skins, remove the seeds and tear flesh into large strips. Reserve any juices with the pepper.

3. In a 4-qt saucepan or Dutch oven, heat olive oil over medium heat until shimmering. Add garlic and onion and cook 5 minutes, or until the onion is soft and garlic is lightly browned.

4. Add curry; cook 30 seconds or until fragrant. Add carrots and water, bell peppers and any accumulated juices, tomatoes and broth. Bring to a boil; cover and reduce heat to moderate and simmer 10 minutes.

5. Working in batches, transfer soup to a blender and blend until smooth. Return to saucepan, add vinegar, salt and pepper, and cook until heated through. If desired, add a swirl of creme fraiche or sour cream and 2 tsp parmesan cheese. Makes 8 servings.

--Feel free to substitute the vegetables listed for whatever you have on hand. Try roasting some of them besides the pepper; roasting vegetables brings out their natural sugars and gives them a wonderful smoky-sweet taste.

--Freezes well.

--This soup is wonderful as is, or it also makes a great base for seafood. After soup is pureed, return to the saucepan and add cooked shrimp, scallops, crabmeat or lobster. Yum!

Number of Servings: 8

Recipe submitted by SparkPeople user STEPHILAJ.

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