Curried carrot soup

Dietician's Tip

A splash of lime juice and a blend of spices transform an everyday carrot soup into a sophisticated indulgence. Accompany the soup with a green salad and crusty whole-grain bread for a complete meal.

Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon mustard seed
  • 1/2 yellow onion, chopped (about 1/2 cup)
  • 1 pound carrots, peeled and cut into 1/2-inch pieces
  • 1 tablespoon plus 1 teaspoon peeled and chopped fresh ginger
  • 1/2 jalapeno, seeded
  • 2 teaspoons curry powder
  • 5 cups low-sodium chicken stock, vegetable stock or broth
  • 1/4 cup chopped fresh cilantro (fresh coriander), plus leaves for garnish
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon salt (optional)
  • 3 tablespoons low-fat sour cream or fat-free plain yogurt
  • Grated zest of 1 lime

Directions

In a large saucepan, heat the olive oil over medium heat. Add the mustard seed. When the seeds just start to pop, after about 1 minute, add the onion and saute until soft and translucent, about 4 minutes. Add the carrots, ginger, jalapeno and curry powder and saute until the seasonings are fragrant, about 3 minutes. Add 3 cups of the stock, raise the heat to high and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the carrots are tender, about 6 minutes.

In a blender or food processor, puree the soup in small batches until smooth and return to the saucepan. Note: The soup will be hot. Fill blender or processor no more than one-third full to avoid burns.

Stir in the remaining 2 cups stock. Return the soup to medium heat and reheat gently. Just before serving, stir in the chopped cilantro and lime juice. Season with the salt, if desired. Ladle into warmed individual bowls. Garnish with a drizzle of yogurt, a sprinkle of lime zest and cilantro leaves.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 104
Total carbohydrate: 12 g
Cholesterol: 1 mg
Dietary fiber: 2.5 g
Monounsaturated fat: 2 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 1.5 cups
Sodium: 116 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Vegetables: 2

Last Updated Mar 30, 2017


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use