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Creamy Carrot Soup

This simple soup is a rich source of protective beta-carotene.


Makes 8 servings

1 onion, coarsely chopped
6 carrots, sliced
2 cups vegetable broth
1 teaspoon curry powder
2 cups fortified soy- or rice milk, divided
1/2 – 1 teaspoon salt


Combine onion and carrots in a pot with broth and curry powder. Cover and simmer until carrots can be easily pierced with a fork, about 20 minutes.

Transfer 2 to 3 cups of carrots with their liquid to a blender; add some of the non-dairy milk, and purée until completely smooth, about 2 minutes. Repeat with remaining carrots.

Return to pot, add more non-dairy milk if a thinner soup is desired, and heat gently until very hot and steamy.

Per serving (1 cup): 72 calories; 1.4 g fat; 0.2 g saturated fat; 17.4% calories from fat; 0 mg cholesterol; 3.5 g protein; 12.2 g carbohydrates; 4 g sugar; 2.9 g fiber; 260 mg sodium; 100 mg calcium; 1.2 mg iron; 3.4 mg vitamin C; 3677 mcg beta-carotene; 1.4 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

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