Creamy Carrot Soup

Preparation

1. 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.

2. 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

3. Dietary Exchanges

   Step 20

   2 vegetable

   Step 21

   1 fat