Saturday, August 21, 2010

Carrot Sesame Soup with Yogurt

Low-Cal But Still Lovely
Soups are a great way to eat your veggies. They can be cooked ahead and heated at the office or eaten cold. Here is a recipe for carrot soup that is low in points, high in flavor, and great to make with farmers' market fresh carrots.

2 teaspoons dark sesame oil
1/3 cup sliced shallots (about 1 large)
1 pound carrots, peeled and cut into 2-inch pieces
2 cups fat-free, less-sodium chicken broth
1 teaspoon grated peeled fresh ginger
1/2 cup fat free Greek-style plain yogurt
8 fresh mint sprigs

Heat oil in a medium saucepan over medium heat. Add shallots to pan; cook 2 minutes or until almost tender, stirring occasionally. Add carrots; cook 4 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 22 minutes or until tender. Add ginger; cook 8 minutes or until carrots are very tender. Cover and let stand 5 minutes at room temperature.

Puree carrot mixture in a blender. Place a clean towel over opening in blender lid (to avoid explosion). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining carrot mixture. (Or just use an immersion blender!) Return pureed soup to pan; heat over medium heat 2 minutes or until heated. Spoon soup into small bowls, and top with plain yogurt and fresh mint sprigs. Or even a sprinkle of sesame seeds. May also be served chilled.