Warm up this winter with a bowl of my tasty and filling creamy carrot and tomato soup. This is a great vegetarian recipe to try for your meatless Monday! I love making soups in the winter it is a weekly ritual in my kitchen and I love to test out new recipes depending on what I find at the store that week. This week I had an abundance of carrots so carrot soup it was! This soup only has only 68 calories per cup and is loaded with nutrients. Nothing can warm up your day better than a big bowl of soup on a cold winter day.
This healthy recipe features carrots. Carrots are a great source of the antioxidants beta carotene, alpha carotene and lutein. Lutein helps protect the retina of the eyes from ultraviolet rays and some studies show that lutein may help prevent macular degeneration and cataracts. Carrots also supply a good dose of fiber and vitamin B6. Just 1 cup of carrots supplies 3.6 grams of fiber and only 52 calories.
I love soups because they are a one pot meal and are easy to put together. A quick sauté of carrots and onions as pictured above is how the base of the soup starts. Then you add the spices and garlic, tomatoes and broth and let it simmer.
Canned tomatoes are something you can always find in my pantry. I have tried this recipe with both fresh and canned tomatoes. Either one works well in this recipe. If using fresh I would use about 3 cups chopped tomatoes and their juices. Tomatoes help this soup from becoming too sweet from the carrots and offer a great acidity to the soup. Tomatoes are a good source of lycopene and the phytochemical quercetin. Some studies show that lycopene may help to ward off cancer and protect against coronary artery disease. Cooking and a little fat help to better absorb this phytochemical.
Plain yogurt brings about the creaminess to this soup. To make this soup vegan you can also use a cup of coconut milk. Nothing is better than a big bowl of soup on a cold winter day. This recipe is a winner in my home so give it a try in yours!
Creamy Carrot & Tomato Soup
Author: Brittany Sparks
Makes 12 Servings
Prep: 15 min
Cook: 40 min
Total: 55 min
2 lbs. Carrots (~5 Cups, coined)
1 Medium Onion, Diced
1 Tbsp Olive Oil
4 Cloves Garlic, Minced
1 Tsp Salt
1 Tsp Pepper
1 Tsp Ground Ginger
½ Tsp Red Pepper Flakes
¼ Tsp Ground Turmeric
2 (14.5oz) Cans Diced Tomatoes, No Added Salt
5 Cups Low Sodium Vegetable Broth
1 Cup Plain, Non Fat Yogurt
Fresh Basil Leaves
Red Pepper Flakes
Croutons or a good piece of crusty bread *Avoid for gluten free.
In a large soup pot heat the olive oil over medium heat. Add the diced onion and chopped carrots. Sauté for 10 minutes or until the carrots begin to soften.
Add the salt, pepper, ginger, turmeric, red pepper flakes and garlic and sauté for 1 more minute.
Add the tomatoes and broth and bring to a boil. Once at a boil reduce heat and simmer for 30 minutes.
Remove from heat and with an immersion blender puree the soup until creamy. If you do not have an immersion blender puree the soup in batches in a food processor. Return to the pot and add the yogurt. Stir until well blended. Cook an additional 5 minutes over medium heat stirring occasionally.
Garnish soup with fresh basil or parsley, croutons, red pepper flakes and or Parmesan cheese.
This soup will last about 5 days in the fridge or up to 3 months if stored in the freezer.
Serving Size (1 Cup):
Calories 68, Total Fat 1.5 g, Saturated Fat 0.2 g, Monounsaturated Fat 0.9 g, Polyunsaturated Fat 0.3 g, Sodium 312 mg, Total Carbohydrate 10.9 g, Dietary Fiber 3.1 g, Protein 3.7 g, Potassium 463 mg, Phosphorous 88 mg, Vitamin A 9,245 IU