Cold Carrot Soup with Red Pepper & Mint
Extra low in fat and magnificent in both color and texture, this soup has yet another attribute to recommend itself: It is best if made in advance.
  • 2 cups sliced carrots plus 1/4 cup grated carrot
  • 1 small unpeeled Golden Delicious apple, cut into quarters
  • 1 medium onion, sliced
  • 1-1/2 cups carrot juice
  • 1 garlic clove, peeled
  • 1-3/4 teaspoons cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon black pepper
  • 1 large red bell pepper, diced
  • 3/4 cup plain low-fat yogurt
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh mint or 1 teaspoon dried
  • 1 small fresh red chili pepper, seeded and minced

1. In a large saucepan, combine sliced carrots, apple, sliced onion, carrot juice, garlic, cumin, salt, coriander, and black pepper, and 1-1/4 cups water. Cover and bring to a boil over high heat. Reduce heat to low, cover, and simmer until the vegetables are very tender and flavors are blended, 15 to 20 minutes.

2. In food processor or blender, puree soup until smooth. Pour into a bowl, cover and chill. (Place in freezer for a quicker chill.)

3. In a small bowl, stir together bell pepper, yogurt, chopped red onion, grated carrot, mint, and chili pepper. Cover and chill until serving time.

4. Stir yogurt mixture into soup and serve.

Nutritional Information
Per serving: 95 calories, 0.9g total fat, 0.4g saturated fat, 0.2g monounsaturated fat, 0.2g polyunsaturated fat, 3.5g dietary fiber, 4g protein, 20g carbohydrate, 2mg cholesterol, 251mg sodium.
Good source of: beta-carotene, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

Prep Time