Diabetes Forecast

Holiday Carrot Soup

Per Serving

Holiday Carrot Soup

Makes: 12
Serving Size: 1 cup
Calories 120
Fat 6 g
Saturated Fat 1.4 g
Carbohydrate 15 g
Fiber 4 g
Sugars 7 g
Cholesterol 5 mg
Sodium 460 mg
Potassium 565 mg
Protein 4 g
Phosphorus 100 mg
Choices: Vegetable 3, Fat 1
  • Makes: 12
  • Serving Size: 1 cup
  • Preparation Time: 25 minutes
  • Cooking Time: 55 minutes


2 Tbsp. olive oil
2 large onions, thinly sliced (about 3 cups)
3 lbs. carrots, peeled and cut into 1-inch pieces
3 oz. fresh cilantro (about 3 cups), washed, stemmed, and chopped
1 Tbsp. ground coriander
1/4 tsp. kosher salt
1/2 tsp. ground black pepper
8 cups low-fat, reduced-sodium chicken broth
1 1/2 Tbsp. unsalted butter
1/3 cup almond slivers
1/2 cup plain nonfat yogurt


  1. In a large stockpot, heat the olive oil over medium heat. Add the onions and sauté for 7 to 9 minutes. Add the carrots, cilantro, coriander, salt, and black pepper. Cook for about 10 minutes, stirring to prevent sticking.
  2. Add the broth, lower the heat, and simmer for 35 to 40 minutes, until the vegetables are tender.
  3. Puree the soup in batches and return to the stockpot to keep warm. Or, remove the pan from the heat and carefully use an immersion blender; then return the pan to the burner to keep the soup warm. Add the butter and stir until melted.
  4. In a small, dry skillet, toast the almonds over medium-high heat for 2 to 3 minutes, just until they are lightly browned. Garnish each soup bowl with a drizzle of the yogurt and a sprinkle of the toasted almond slivers.

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