This colorful soup is both simple and delicious. Use apples that cook up soft; McIntosh are great.
8 servings, generous 3/4 cup each
Active Time: 40 minutes |
Total Time: 1 hour
1 tablespoon extra-virgin olive oil
1 large onion, chopped (2 cups)
1 stalk celery, finely chopped
1 tablespoon curry powder
5 large carrots, peeled and thinly sliced (3 cups)
2 large McIntosh or other apples, peeled and coarsely chopped (3 cups), peeled and coarsely chopped (3 cups)
1 bay leaf
4 1/2 cups reduced-sodium chicken broth
1/4 teaspoon salt
Freshly ground pepper, to taste
2 tablespoons low-fat plain yogurt, for garnish (optional)
1 tablespoon chopped fresh parsley, dill or basil for garnish (optional)
Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.
Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.
Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs.
Per serving :
2 g Fat;
1 g Sat;
1 g Mono;
3 mg Cholesterol;
12 g Carbohydrates;
3 g Protein;
3 g Fiber;
188 mg Sodium;
233 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 1/2 vegetable
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months.