Skip to content![Photo of the prepared recipe]()
Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›
https://eatfresh.org/eatfreshorg-mini-course
Ready In:
1 hour
15 minutes
Serves: 6
Enjoy this carrot soup served hot or cold—the added spice will make you coming back for more!
What you'll need
Measuring spoons
Measuring cups
Vegetable peeler
Cutting board
Sharp knife
Large pot
Stovetop
Spatula or spoon
Strainer
Bowl
Blender
Ingredients
Serves 6
1 tablespoon Olive Oil
1 teaspoon Garlic minced
1 tablespoon Fresh Cilantro cut and discard bottom two inches of stems, chopped
1 teaspoon Chlli Powder
1/2 cup Onion chopped
3 Carrots large, peeled, sliced
1 Potato large, peeled, cut into ¼ inch cubes
5 cups Water
1/4 teaspoon Salt adjust to taste
Directions
1.In a large pot over medium heat, heat olive oil.
2.Add garlic, cilantro, and chili powder; stir until hot.
3.Add onion; cook until onions are tender.
4.Stir in carrots and potato; cook for 5 minutes.
5.Add water and simmer for 30-45 minutes or until potatoes and carrots are soft.
6.Once cooked, remove vegetables from heat and drain, be sure to save the stock.
7.Let vegetables and stock cool for about 15 minutes.
8.In a blender: add vegetables and ¼ cup of the vegetable stock, blend until smooth, add more stock if needed to blend.
9.Pour mix back into pot and simmer over medium heat, add more vegetable stock until a desired consistency is reached. Serve!
Chef's Tips
- For a creamier soup: substitute the stock in step #8 with ¼ cup of low-fat evaporated milk and use the stock for step 9.
- For extra taste and garnish: top an individual serving of soup with crunchy tortilla strips and/or chili powder.
Nutrition Facts
Serving Size 1
Serving Per Container 6
| Amount Per Serving | ||
|---|---|---|
| Calories 90 | ||
| % Daily Value* | ||
| Total Fat 2.5 g | 3% | |
| Sodium 135 mg | 6% | |
| Total Carbohydrate 16 g | 6% | |
| Dietary Fiber 3 g | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
“Funded by USDA SNAP, an equal opportunity provider and employer. Visit http://calfreshhealthyliving.org for healthy tips.”