Creamy Carrot & Mint Soup
30 minutes
Carrots are one of the best sources of beta-carotene. They also contain flavonoids, which are phytochemicals that function as health-giving antioxidants.
Janet Mitchell
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Ingredients
Serves: 4
- 500g carrots, thinly sliced
- 1 tablespoon rice
- 1 cup chicken stock
- 1 teaspoon sugar
- 1/4 teaspoon cayenne pepper
- Salt
- 1 cup low-fat milk
- 1/3 cup chopped fresh mint
Directions
Preparation:10min ›
Cook:20min ›
Ready in:30min
- Combine the carrots, rice, stock, 1 cup water, sugar, cayenne pepper and a pinch of salt in a large saucepan. Simmer, covered, for 17 minutes or until the rice is tender.
- Purée in a food processor along with the milk, then return the soup to the saucepan to reheat. Stir in the mint just before serving.
Did you know?
*Raw carrots are a nutritious snack but you should eat cooked carrots, too: cooking breaks down the vegetable's tough cell walls, releasing more beta-carotene. Cooking also brings out the natural sweetness of the vegetable.
*If you eat lots of carrots, the palms of your hands (and the soles of your feet) may turn yellow-orange. This is quite harmless – just an accumulation of carotenoids – and the colour will fade with time . . . and it's no reason to cut down on your carrot intake.
