Carrot and Mint Soup

47 Reviews
97% would make this recipe again

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Preparation : 10 min Cooking : 20 min
120 calories/serving

Ingredients

4 carrots, cut into 3 cm pieces 400 g
1/2 onions, cut into 3 cm pieces 100 g
4 tsp butter, unsalted 18 g
1 2/3 cup chicken broth 420 mL
1 1/2 cup milk, partly skimmed, 2% 375 mL
2 1/2 tbsp fresh mint, chopped 8 g
3/4 tsp Worcestershire sauce 3.75 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp yogurt, plain, 2% [optional] 16 g

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the carrots and onions. Peel and cut into 3 cm pieces.
  2. Melt the butter in a saucepan over medium heat. Add the carrots and onions and cook 5 min, with occasional stirring. Add the broth and milk, bring to a boil, then lower the heat. Cover and simmer about 15 min, until the vegetables are soft. Purée in a blender until smooth. Add the chopped mint, Worcestershire sauce, salt, and pepper.
  3. Ladle the soup into bowls. Garnish each with a dollop of yogurt and fresh mint leaves, then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

120

Fat

5 g

7 %

Saturated 2.9 g
+ Trans 0.2 g

16 %

Cholesterol

10 mg

Sodium

380 mg

16 %

Carbohydrate

16 g

5 %

Fibre

3 g

13 %

Sugars

10 g

Net Carbs

13 g

Protein

5 g

Vitamin A

195 %

Vitamin C

9 %

Calcium

14 %

Iron

4 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A
Good source of  :
Potassium, Vitamin B12, Vitamin B2, Vitamin D, Vitamin K
Source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Milk and Alternatives ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

47 Reviews (44 with rating only) 97% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Soups | Diabetes-friendly | Halal | High Vitamin D | British

Top Reviews

View All Reviews
Anonyme
october 20, 2021

Delicious and easy - but the portions are way too small, even for a starter dish. Double it per person for best results.

Useful 3
september 05, 2015 | I would make this recipe again

This soup is really good with or without the mint. Very filling soup. We could not finish our main dish or our fruit plate.

Useful 0
april 13, 2014 | I would make this recipe again

Make sure mint is grinded more.

Useful 0

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