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Active time
30 minutes
10 servings
Serving Size
1 cup

3 lbs carrots, peeled and roughly chopped

1 small yellow onion, chopped

4 cloves garlic, minced

2-3 tablespoons extra virgin olive oil

2 tablespoons fresh ginger, minced

4 cups low-sodium chicken or vegetable stock, warmed

1-2 teaspoons cumin seed

½ teaspoon ground white pepper

½ teaspoon cayenne

Salt to taste

Plain lowfat yogurt (optional)

  1. Heat olive oil in a heavy-bottomed stockpot over medium high heat and sauté onion for 2-3 minutes. Stir in cumin seed, white pepper, cayenne, and then carrots, coating the vegetables well with oil and spices. Put lid on pot and lower heat to low. Let cook, covered, for 7-8 minutes, stirring once or twice.
  2. Add garlic and ginger to pot and increase heat to medium high, stirring well. Continue to sauté ginger and garlic for another 1-2 minutes. Add chicken stock to the pot and bring to a boil. Cover, reduce heat to low and simmer until carrots are fork-tender, about 10-15 minutes.
  3. Using an immersion blender or conventional blender (blend in small batches), puree soup until smooth. If using conventional blender, return to pot over low heat. Adjust salt and other other spices as necessary. Serve each bowl with 1-2 tablespoons yogurt spooned on top if desired.

An Oldways recipe


Per Serving (1.25 cup): Calories: 133
Protein: 6 grams
Fat: 3 grams
Saturated Fat: 1 gram
Carbohydrates: 22 grams
Fiber: 4 grams
Sodium: 316 mg.

Yield: 10 servings

Serving Size: 1 cup

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