Creamy Carrot & Rice Soup
Leeks are generally quite sandy and need to be washed before using. Slice leeks, then place in a bowl of lukewarm water. Stir the water and let it stand for several minutes, the dirt will settle on the bottom of the bowl. With your fingers, lift the leeks out of the water. If they are particularly dirty, repeat the process.
  • 1/2 cup converted rice
  • 2 1/2 cups sliced carrots
  • 1 large leek, sliced (about 2 cups)
  • 1 large onion, sliced
  • 1 garlic clove, peeled
  • One 1/4-inch slice fresh ginger, peeled
  • 1 cup carrot juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup low-fat (1%) milk
  • 2 tablespoons minced fresh dill

1. In a medium saucepan, combine rice and 1-1/4 cups of water. Bring to a boil over high heat. Reduce heat to low, cover, and simmer until rice is tender, about 20 minutes. Remove from heat.

2. Meanwhile, in a large saucepan, combine carrots, leek, onion, garlic, ginger, carrot juice, salt, pepper, and 1 cup water. Cover and bring to a boil over high heat. Reduce heat to medium and simmer until vegetables are very tender, about 10 minutes.

3. In a food processor or blender, puree soup along with half of rice until smooth. Return to large saucepan, stir in milk and heat over medium heat.

4. Scoop remaining rice into soup bowls, ladle soup on top, and sprinkle with dill.

Nutritional Information
Per serving: 193 calories, 0.9g total fat, 0.3g saturated fat, 0.2g monounsaturated fat, 0.3g polyunsaturated fat, 4.3g dietary fiber, 5g protein, 42g carbohydrate, 1mg cholesterol, 359mg sodium.
Good source of: beta-carotene, folate, vitamin B6.

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

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