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Sichuan Carrot Soup

There is nothing like a hot cup of soup on a cold day to warm you up inside and out! Soup is also a great way to get those needed vegetables. Broth based soups with non-starchy vegetables are low in calories, yet also filling.

This Sichuan Carrot Soup includes a unique combination of distinct flavors from the Sichuan province of China that can be enjoyed cold on a warm summer day or hot on a cold night (my personal favorite)!


1 tablespoon canola oil

1 onion, chopped

1 clove garlic, minced

3 cups reduced-sodium vegetable broth

1 pound carrots (about 5-6 medium), chopped

1 small piece of fresh ginger, peeled and chopped

1/4 teaspoon crushed red pepper

Juice of one lime

1 1/2 tablespoons smooth natural peanut butter

2 teaspoons brown sugar or honey

1 teaspoon sesame oil

1 cup milk (1% preferred)

1. Heat canola oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring until softened (about 3 - 5 minutes). Add broth, carrots, ginger and crushed red pepper, and bring to a boil. Reduce heat to low and simmer, covered, until the carrots are tender (about 20-30 minutes).

2. Transfer contents of pan to a food processor or blender*. Add remaining ingredients. Puree until smooth consistency.

*If you're lucky enough to have a Vitamix, you will love the smooth, velvety result. Use your soup setting for best results. Pour into a cup immediately and enjoy! Pair with a salad of mixed greens.

Nutritional Information per serving: (4 servings)

120 calories

4 grams fat

15 grams carbohydrate

3 grams fiber

6 grams protein

400 mg sodium

Plus an excellent source of Vitamin A!

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