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CARROT & APPLE SOUP

Courtesy of the American Institute for Cancer Research, www.aicr.org

INGREDIENTS:
1 Tbsp canola oil
1 medium onion, peeled and chopped
1 medium leek, chopped
1 lb peeled carrots, cut in K-inch slices
1 Granny Smith apple, peeled, cored, and chopped
3 cup fat-free, reduced-sodium chicken broth
Milk or fat-free, reduced-sodium chicken broth, as desired (optional)
Salt and freshly ground black pepper, to taste
3 Tbsp minced mint, for garnish (optional)

DIRECTIONS:

  1. Heat oil in medium Dutch oven or large saucepan on medium-high until hot. Saute onion and leek until onion is translucent, 4 minutes.

  2. Mix in carrots and apple. Tightly cover pot, reduce heat, and cook gently until vegetables give up most of their juices, 8 to 10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes.

  3. Let soup sit, uncovered, about 20 minutes, to cool slightly. Puree soup in a blender or food processor, if necessary in two batches. (Blender makes a smoother soup.) If soup is too thick, add milk or broth, as desired. Season to taste with salt and pepper.

  4. Serve garnished with mint.

Per serving: 146 Calories, 5 g Protein, 23 g Carbohydrates, 5 g Fiber, 5 g Total fat (1 g sat, 2 g mono, 1 g poly), 133 mg Sodium, Vitamin A, Vitamin C, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, E, Phosphorus, Potassium