• Susan McCandless, RDN

Simple Soup for Fall

The sweet earthy flavor and the hearty texture unique to root vegetables are magnified in this simple, yet oh so good soup adapted from a recipe by Chef Barbara Fenzi.

Creamy Carrot Soup


Ingredients


1 tablespoon olive oil

1 cup coarsely chopped onion

1 clove finely chopped garlic

¾ lbs. carrots (about 3 large), peeled and sliced

1 cup chopped tomatoes (canned, with the juices, may be used)

1 Serrano or jalapeño chile, seeded and diced (sub in ancho or poblano chile if you prefer a milder flavor)

3 cups vegetable stock

¼ cup freshly squeezed orange juice, strained

1 teaspoon fresh lemon juice

Salt and freshly ground black pepper to taste

2 tablespoons pumpkin seeds, toasted, for topping (optional)

1 tablespoons pomegranate seeds, for topping (optional)

2 tablespoons chopped cilantro, for topping (optional)


Method


In a medium saucepan, heat the oil over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the garlic, carrots, tomatoes, Serrano, and stock. Bring to a boil over high heat; cover, reduce heat to low, and simmer until carrots are very tender, 45 minutes to an hour. Put into a blender, in batches, if necessary, and purée until smooth. Stir in the juices and season with salt and pepper and additional juice, as desired. Top with toasted pumpkin seeds, cilantro or pomegranate seeds, if desired.


Serves 4

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McCall, ID 83638

susan@mintnutrition.org

Susan McCandless, RDN (IFNCP, CLT)
Dietitian + Nutritionist
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