Golden Vegetable Soup
This beautiful orange-gold soup gets its wealth of beta carotene (one serving has over 140% of the recommended daily intake) from the carrots and butternut squash. The orange juice intensifies the color, and also adds the B vitamin folate.
2-1/2 teaspoons olive oil
3/4 pound carrots, thinly sliced
3/4 pound butternut squash, peeled, seeded, and thinly sliced
2/3 cup water
1/4 cup frozen orange juice concentrate
1-1/2 cups fat-free milk
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 tablespoons reduced-fat sour cream
1 In a large nonstick saucepan, heat the oil over medium heat. Add the carrots and squash, and cook, stirring frequently, until the vegetables begin to color, about 5 minutes.
2 Add the water, cover, and cook until the vegetables are tender, about 15 minutes.
3 Transfer the vegetables and any liquid remaining in the pan to a food processor. Add the orange juice concentrate and process to a smooth puree.
4 Return the puree to the saucepan. Add the milk, salt, and cayenne, and simmer over low heat until heated through. Serve topped with a dollop of sour cream. Makes 4 servings
Makes 4 servings.
Per serving: 172 calories, 4.2g total fat (1.2g saturated), 6mg cholesterol, 6g dietary fiber, 30g carbohydrate, 6g protein, 377mg sodium.