Carrot Coconut Soup - 20.86g Carbs, 4.27g Fiber, 8.84g Sugar
From: The George Mateljan Foundation
The ginger and curry powder add great flavor to this easy-to-prepare
soup. It's also rich in vitamin A and tastes great!
Prep and Cook Time: 30 minutes
1 large onion, chopped
1 Tbsp PLUS 3 cups chicken or vegetable broth
2 Tbsp fresh ginger, sliced
4 medium cloves garlic, chopped
1 tsp curry powder
2 cups sliced carrots, about 1/4-inch thick
1 cup sweet potato, cut into about 1/2-inch cubes
5 oz canned coconut milk
Salt and white pepper to taste
Chop onion and let it sit for at least five minutes to bring out
its hidden health benefits.
Heat 1 Tbsp broth in a medium soup pot. Healthy Saute onion in
broth over medium heat for about 5 minutes, stirring often.
Add garlic and ginger and continue to saute for another minute.
Add curry powder and mix well with onions.
Add broth, carrots, and sweet potato and simmer on medium high
heat until vegetables are tender, about 15 minutes.
Add coconut milk.
Blend in batches making sure blender is not more than half full.
When it's hot, and the blender is too full, it can erupt and burn
you. Add salt and pepper to taste.
Return to soup pot and reheat.
Serves: 4
Total weight: 180.87g
Nutrition per Serving:
156.14 Calories, 71.62 Calories from Fat, 60.83 Calories from Saturated Fat,
2.71g Protein, 20.86g Carbs, 4.27g Dietary Fiber, 1.03g Soluble Fiber,
1.46g Insoluble Fiber, 8.84g Total Sugar, 2.84g Monosaccharides,
3.66g Disaccharides, 6.64g Other Carbs, 7.96g Total Fat, 6.76g Saturated Fat,
0.38g Mono Fat, 0.23g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
37.39mg Sodium
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