Cancer Institute A national cancer institute
designated cancer center

Carrot & Apple Soup

Ingredients:

1 Tbsp canola oil  3 cups fat-free, reduced sodium chicken broth
1 medium onion, chopped Fat-free milk (or more broth), as desired (optional)
1 medium leek, chopped   salt and freshly ground black pepper, to taste
1 pound peeled carrots, cut in inch slices   3 Tbsp minced mint, for garnish (optional) 
1 Granny Smith apple, peeled, cored and chopped 

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

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

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.  Serve garnished with mint.

Serves 4.
Per Serving: 132 calories, 23g carbs, 4g protein, 4g fat (0g saturated fat), 5g fiber, 496mg sodium.

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