Creamy Carrot & Mint Soup

Creamy Carrot & Mint Soup


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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

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

Preparation:10min  ›  Cook:20min  ›  Ready in:30min 

  1. 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.
  2. 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.

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