Recipes Developed by Dana McCauley
Photography by Rob Fiocca
Food Styling by Claire Stubbs
Prop Styling by Christine Hanlon
First published in Wish May 2007
Simmer | Vegetarian | Appetizer | Lunch | All categories...
food
Velvet Carrot Cilantro Soup
The full, creamy flavour of this soup is deceptive, since it is quite low in calories and fat, and contains no dairy.
Ingredients (MAKES 4 SERVINGS)
| 1 | tbsp vegetable oil |
| 1 | lb carrots, chopped |
| 1 | small onion, chopped |
| 1/4 | tsp each ground coriander, salt and pepper |
| 1 | bay leaf |
| 4 | cups low-sodium vegetable or chicken broth |
| 1 | tsp cider or red wine vinegar |
| 1 | cup fresh cilantro leaves, washed |
| 2 | tbsp extra-virgin olive oil |
| 2 | tsp fresh lemon juice |
| 2 | tbsp water |
Instructions
- Heat oil in a large pot set over medium heat. Add carrots, onion, ground coriander, salt, pepper and bay leaf. Partially cover with a lid and cook, stirring often, for 10 minutes or until onions are softened.
- Add broth and bring to a boil. Reduce heat and simmer uncovered for 30 minutes or until carrots are very soft.
- Remove bay leaf. Working in batches, purée carrot mixture in a blender and transfer to a clean pot
- Add vinegar to balance flavours, and additional broth if necessary to make a smooth soup.
- Meanwhile, combine cilantro leaves, extra-virgin olive oil and lemon juice in a mini chopper or blender. Blend, scraping down the sides often, until smooth, adding water if necessary to reach desired smoothness. Season with salt and pepper.
- Ladle hot soup into bowls and drizzle with cilantro mixture.
Nutritional information
Nutrients per serving: 198 calories, 12 g fat, 6 g protein, 18 g carbs, 4 g fibre. Excellent source of vitamins A and C.
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Sydney writes:
This is an excellent soup and I've made it many times. I actually prefer it without the cilantro swirl, which I'm sure is even healthier than the nutritional guidelines. I also use organic carrots and my kids love it!
—posted February 7, 2008 at 2:28 p.m.
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