Name: Curried Carrot & Apple Soup
Cook time: 40 min
Total time: 60 min
Ingredients: 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; 4.5 cups reduced-sodium chicken broth; 0.25 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)

Cook Time:

40 mins

Additional Time:

20 mins

Total Time:

1 hr

Servings:

8

Yield:

8 servings, generous 3/4 cup each

Nutrition Profile:

Gluten-Free High Fiber Low Added Sugars Low Carbohydrate Low Fat Low-Calorie

Jump to Nutrition Facts

Ingredients

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 ½ cups reduced-sodium chicken broth
¼ 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)

Directions

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 12 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.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months.

Nutrition Facts (per serving)

73	Calories
2g	Fat
12g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size generous 3/4 cup
Calories 73
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 3g	11%
Total Sugars 7g
Protein 3g	5%
Total Fat 2g	3%
Saturated Fat 0g	2%
Vitamin A 7561IU	151%
Vitamin C 7mg	7%
Folate 20mcg	5%
Sodium 421mg	18%
Calcium 28mg	2%
Iron 1mg	3%
Magnesium 13mg	3%
Potassium 348mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.