Carrot and Red Pepper Soup
Makes 4 1 1/2-cup servings
1
onion, chopped
6
carrots, thinly sliced
2
cups
water or vegetable stock
2
red bell peppers
2
cups
soymilk
2
teaspoons
lemon juice
2
teaspoons
balsamic vinegar
1/2
teaspoon
salt
1/4
teaspoon
freshly ground black pepper
Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.
Roast bell peppers by placing them over an open gas flame or directly under the broiler until the skin is completely blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers, then cut the peppers in half and remove the seeds.
Blend the carrot mixture along with the bell peppers in a blender or food processor in several small batches. Add some of the soymilk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.
Per 1 1/2-cup serving
- Calories: 124
- Fat: 2.3 g
- Saturated Fat: 0.4 g
- Calories from Fat: 16.9%
- Cholesterol: 0 mg
- Protein: 5.8 g
- Carbohydrates: 21.9 g
- Sugar: 11.2 g
- Fiber: 4.9 g
- Sodium: 418 mg
- Calcium: 190 mg
- Iron: 1.9 mg
- Vitamin C: 102.8 mg
- Beta Carotene: 8274 mcg
- Vitamin E: 3.5 mg
Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.
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