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Recipe: Roasted Cumin-Carrot Soup

Since Mediterranean diets focus on plenty of vegetables, try starting out a meal with a bowl of this soup.

By Maureen Callahan, M.S., R.D.

Thursday, February 21, 2008

Each serving contains one cup of carrots.

Preparation: 12 minutes
Cooking: 40 minutes
Yield: 6 servings

 

 

 

 

 

 

Ingredients:
• 6 cups of medium carrots, peeled and chopped into ½ -inch pieces (1 ½ pounds)
• 3 tablespoons olive oil, divided
• 1 teaspoon whole cumin seed
• 3/8 teaspoon kosher salt, divided
• 1 ½ cups chopped onion
• 2 cloves garlic, minced
• ½ teaspoon ground cumin
• 3 cups water
• 2 cups vegetable broth
• 3/8 teaspoon freshly ground black pepper

Directions:
Preheat oven to 400°.

Place carrots in a single layer onto a baking sheet lined with foil. Drizzle with 2 tablespoons olive oil and toss gently with a fork. Sprinkle with cumin seeds and 1/4 teaspoon salt and roast at 400° for 24-28 minutes, or until carrots become tender and begin to brown at the edges. Turn off oven and leave carrots inside to keep warm.

Pour remaining 1 tablespoon oil into a large Dutch oven or saucepan and heat over medium heat. Add onions and sauté for 4-5 minutes or until tender. Stir in garlic, ground cumin, and 1/8 teaspoon salt. Cook 1 minute. Add water and broth to pot. Stir in roasted carrots and bring to a boil; reduce heat and simmer for 10 minutes. Working in batches, purée soup in a blender; return to pan to keep warm. Stir in remaining 1/4 teaspoon salt and pepper.

Note: Soup is thick; add more water or broth if you like a thinner consistency.

Nutrition information per serving:
Calories 132; Protein 2g; Fat 7.5g; Saturated fat 2.34g; Carbohydrate 46g; Sugar 2g; Fiber 2g; Cholesterol 20mg; Sodium 561mg

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