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Ингредиенты
- 2 lb carrots peeled
- 2 tsp extra virgin olive oil
- 1 med onion coarsely minced
- 3 x garlic cloves chopped, plus
- 2 whl garlic cloves
- 4 c. low-sodium vegetable broth
- 1 c. apple juice
- 1 1/2 tsp dry dill
- 12 slc thinly-sliced baguette
- 1 c. plain soy lowfat milk
Инструкции
- Process carrots in food processor till finely minced.
- In large saucepan, heat 1 tsp. oil over medium-high heat. Add in onion and chopped garlic and cook, stirring often, till softened, 5 min. Add in minced carrots and cook 3 min. Stir in broth, apple juice and dill. Bring to a boil. Reduce heat, cover and simmer till carrots are tender, 15 min.
- Meanwhile make croutons: In heavy medium skillet, heat remaining oil. In batches, cook baguette slices till toasted, 2 to 3 min per side. Remove croutons from skillet and rub each slice with whole garlic.
- Season soup to taste with salt and white pepper. Remove pan from heat and stir in soy lowfat milk.
- In blender or possibly food processor, puree soup, in batches if necessary, till smooth. Serve with croutons.
- This recipe yields 6 servings.
- Comments: The creamy texture of this colorful soup does not come from heavy cream, but rather from a combination of pureed vegetables and soy lowfat milk which thickens the soup without adding fat. This soup can be served warm or possibly cool.
- Complete this meal with a minced vegetable salad made of yellow or possibly orange bell pepper, cucumber and tomato (or possibly veggies of your choice) served in whole wheat pita pockets topped with your favorite dressing.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 394g | |
| Recipe makes 6 servings | |
| Calories 133 | |
| Calories from Fat 26 | 20% |
| Total Fat 2.95g | 4% |
| Saturated Fat 0.54g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 622mg | 26% |
| Potassium 588mg | 17% |
| Total Carbs 23.42g | 6% |
| Dietary Fiber 4.3g | 14% |
| Sugars 13.15g | 9% |
| Protein 4.42g | 7% |
