Carrot and ginger soup

Jan 16 11:52am

Serves
4

Ingredients

1 tablespoon olive oil
1 large onion, finely sliced
8 carrots, peeled and chopped
4 tablespoons crushed ginger
2 cloves garlic, crushed
1 long red chilli, seeded and finely sliced
1 tablespoon finely grated orange zest
1 litre salt-reduced vegetable stock
1/4 cup roughly chopped coriander
4 tablespoons low-fat natural yoghurt

Heat the oil in a large heavy-based saucepan over medium heat. Add the onion and cook for 2–3 minutes or until soft.

Add the carrot, ginger, garlic, chilli and orange zest and cook for 5 minutes or until the vegetables start to soften.

Add the stock and bring to the boil, then reduce the heat and simmer, covered, for 15 minutes or until the carrots are very tender. Remove from the heat.

Allow to cool for 15–20 minutes, then spoon the soup into a blender, or use a stick blender, and whiz until smooth (thin it out with extra vegetable stock or water if necessary).

Return the soup to the pan and bring to a simmer. Stir in the coriander, ladle into bowls or mugs and serve with a dollop of yoghurt.

1 serve = free (on the CSIRO healthy heart program)