Hearty Carrot & Potato Soup
There is something about Autumn that makes me crave root vegetables, and this simple soup recipe hits the mark every time.
It's been a favourite of mine since I was a child. I can remember my mother making this whenever the weather started to cool and a chill set in. She would pair it with fresh-baked rye bread that would bring out the sweetness of the carrots and the sour of the bread.
This recipe will make 2 large servings (or 4 small servings of 160 calories) and at just 320 calories per serving, adding a slice of rye would still keep it under a 400-calorie meal cap.
If you want to include other root vegetables, some options that work well include sweet potato and turnip.
To reduce fat, eliminate the butter/oil by using a bit of the stock to begin the cooking process with the onions before adding in the vegetables and the remainder of the stock.
- 4 medium white or yellow potatoes (peeled and cubed)
- 2 large carrots (peeled and chopped)
- 1 medium sweet onion (diced)
- 1 teaspoon butter, or avocado oil
- 1 pinch sea salt (to taste)
- 1 pinch ground black pepper (to taste)
In a medium soup pot, or large saucepan, over medium-high heat, melt the butter, margarine, or heat the oil, then sauté the onion until it begins to soften (approx. 4 minutes). Add the vegetables and stir to incorporate them into the onion. Let cook for 5 minutes, stirring regularly.
Add the stock and increase the heat to high until it comes to a boil. Once boiling, reduce the heat to medium and bring it to a gentle rolling boil. Cover the pot with a lid and allow to boil, stirring periodically, until the potatoes and carrots are fork tender (20 to 30 minutes).
Remove from heat then, using a potato masher, break down the vegetables until the soup is smooth. Serve.
Serve with hearty artisan rye bread, or sweet and sour rye.
Servings 4
- Amount Per Serving
- Calories 212kcal
- % Daily Value *
- Total Fat 1.38g3%
- Saturated Fat 0.5g3%
- Cholesterol 3.13mg2%
- Sodium 869.5mg37%
- Total Carbohydrate 46.01g16%
- Dietary Fiber 4.33g18%
- Sugars 12.73g
- Protein 5.31g11%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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