Carrot soup

Ingredients

• 10 carrots, scraped and sliced
• 1 1/2 tablespoons sugar
• 2 cups water
• 3 tablespoons all-purpose (plain) flour
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ground nutmeg
• 4 cups fat-free milk
• 2 tablespoons chopped fresh parsley

Directions

In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

In a separate saucepan over medium-high heat, whisk together flour, pepper, nutmeg and milk. Cook, stirring constantly, until the white sauce thickens.

In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 124
Total carbohydrate: 24 g
Cholesterol: 3 mg
Dietary fiber: 3 g
Monounsaturated fat: Trace
Protein: 7 g
Saturated fat: Trace
Serving size: About 1 1/2 cups
Sodium: 140 mg
Total fat: Trace

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Milk and milk products: 1/2
Nonstarchy vegetables: 2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Protein and dairy: 1/2
Vegetables: 2