Indian Carrot Soup

Indian Carrot Soup

Indian Carrot Soup

Vitamin-rich and inexpensive, carrots star in this rich and spicy soup without the addition of any cream. This soup can be made with winter squash, such as butternut, acorn or hubbard, in place of the carrots.


Makes 4 servings


Nonstick cooking spray
1 small onion, chopped
1 tablespoon minced fresh ginger
1 teaspoon olive oil
1-1/2 teaspoons curry powder
1/2 teaspoon ground cumin
2 cans (about 14 ounces each) fat-free reduced-sodium chicken broth, divided
1 pound peeled baby carrots
1 tablespoon sugar
1/4 teaspoon ground cinnamon
Pinch ground red pepper
2 teaspoons fresh lime juice
3 tablespoons chopped fresh cilantro
1/4 cup plain nonfat yogurt


  1. 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.
  2. 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.

Nutritional Information

Serving Size: about 1 cup soup
Sodium 77 mg
Protein 3 g
Fiber 1 g
Carbohydrate 17 g
Cholesterol <1 mg
Saturated Fat <1 g
Total Fat 2 g
Calories from Fat 20 %
Calories 99

Dietary Exchange

Vegetable 3
Starch 1/2
Fat 1

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