Cold Carrot Soup with Red Pepper & Mint
Extra low in fat and magnificent in both color and texture, this soup has yet another attribute to recommend itself: It is best if made in advance.
2 cups sliced carrots
1 unpeeled Golden Delicious apple, cut into wedges
1 medium onion, sliced
2 cups carrot juice
3/4 cup water
2 cloves garlic, peeled
1-3/4 teaspoons cumin
1/2 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon black pepper
1 large red bell pepper, diced
3/4 cup plain low-fat yogurt
1/4 cup minced red onion
2 tablespoons chopped fresh mint or 1 teaspoon dried
1 small fresh red chili pepper, seeded and minced
1. In a large saucepan, combine the carrots, apple, sliced onion, carrot juice, water, garlic, cumin, salt, coriander, and black pepper. Cover and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until the vegetables are very tender and the flavors are blended, 15 to 20 minutes.
2. In a food processor or blender, puree the soup until smooth. Pour into a bowl, cover, and chill. (Place in the freezer for a quicker chill.)
3. In a small bowl, stir together the bell pepper, yogurt, chopped red onion, mint, and chili pepper. Cover and chill until serving time.
4. Spoon the yogurt mixture into the soup and serve.
Makes 6 servings.
Per serving: 102 calories, 0.9g total fat (0.4g saturated), 2mg cholesterol, 4g dietary fiber, 21g carbohydrate, 4g protein, 255mg sodium.