Indian Carrot Soup

Recipe Ingredients

		Nonstick cooking spray - as needed
1		Onion - chopped (small)
1 tablespoon	15ml	Minced fresh ginger
1 teaspoon	5ml	Olive oil
1 1/2 teaspoons	7.5ml	Curry powder
1/2 teaspoon	2.5ml	Ground cumin
2		Fat-free reduced-sodium chicken broth - (14 oz ea), divided
1 lb	454g / 16oz	Peeled baby carrots
1 tablespoon	15ml	Sugar
1/4 teaspoon	1.3ml	Ground cinnamon
1		Ground red pepper
2 teaspoons	10ml	Fresh lime juice
3 tablespoons	45ml	Chopped fresh cilantro
1/4 cup	59ml	Plain nonfat yogurt

Recipe Instructions

Spray large saucepan with cooking spray; heat over medium heat. Add onion and ginger; reduce heat to low. Cover; cook 3 to 4 minutes or until onion is transparent and crisp-tender, stirring occasionally.

Add olive oil; cook and stir, uncovered, 3 to 4 minutes or until onion just turns golden. Add curry powder and cumin; cook and stir 30 seconds or until fragrant.

Add 1 can chicken broth and carrots; bring to a boil over high heat. Reduce heat to low; simmer, covered, 15 minutes or until carrots are tender.

Ladle carrot mixture into food processor; process until smooth. Return to saucepan; stir in remaining 1 can chicken broth, sugar, cinnamon and red pepper; bring to a boil over medium heat. Remove from heat; stir in lime juice.

Ladle into bowls; sprinkle with cilantro. Top each serving with 1 tablespoon yogurt.

This recipe yields 4 servings.

Exchanges Per Serving: 1/2 Starch, 3 Vegetable, 1 Fat.

Nutrition Facts: Calories 99; Calories from Fat 20%; Total Fat 2g; Saturated Fat 1g; Protein 3g; Carbohydrates 17g; Cholesterol 1mg; Sodium 77mg; Dietary Fiber 1g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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