Beautiful in color, this soup is creamy without using dairy products. The crunchy pumpkin seeds provide a nice texture contrast. Serve the soup hot in the winter and chilled in the summer.

　　

Ingredients

Serves 5; 1 cup per serving

　　1 tablespoon olive oil

　　2 cups thinly sliced sweet onions, such as Vidalia, Maui, or Oso Sweet

　　3 cups thickly sliced carrots

　　4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　Dash of cayenne

　　1 tablespoon unsalted shelled pumpkin seeds

　　Chopped green onions (green part only; optional)

　　

Step 1

In a stockpot, heat the oil over medium heat, swirling to coat the bottom. Cook the onions for 2 to 3 minutes, or until soft, stirring occasionally.

　　

Step 2

Stir in the carrots. Cook for 1 to 2 minutes, stirring occasionally.

　　

Step 3

Pour in the broth. Increase the heat to high and bring to a boil. Reduce the heat and simmer for 30 minutes, or until the carrots are tender. Remove from the heat. Stir in the cayenne.

　　

Step 4

In a food processor or blender, process the soup in batches until smooth. To serve hot, sprinkle with the pumpkin seeds and green onions. To serve chilled, transfer the soup to an airtight container and refrigerate until needed. Sprinkle with the pumpkin seeds and green onions at serving time.

　　

Nutrition Information

Step 5

(Per serving)

　　

Step 6

Calories: 90

　　

Step 7

Total fat: 3.5g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 2.0g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 73mg

　　

Step 14

Carbohydrates: 12g

　　

Step 15

Fiber: 3g

　　

Step 16

Sugars: 5g

　　

Step 17

Protein: 3g

　　

Step 18

Calcium: 40mg

　　

Step 19

Potassium: 395mg

　　

Dietary Exchanges

Step 20

2 vegetable

　　

Step 21

1 fat

　　American Heart Association Low-Salt Cookbook, 4th Edition