Carrot Soup with Yogurt


We love this velvety carrot soup for our “lean and light” January recipes. This Bariatric Friendly meal is rich in vegetable nutrients and embellished with a hint of toasted sesame oil and protein packed Greek yogurt – perfectly soothing for a cold winter day!


2 teaspoons dark sesame oil
1/3 cup sliced shallots (about 1 large)
1 pound baby carrots, peeled and cut into 2-inch pieces
2 cups fat-free, less-sodium chicken broth
1 teaspoon grated peeled fresh ginger
1/2 cup 0-2% Greek-style plain yogurt
8 fresh mint sprigs


1. Heat oil in a medium saucepan over medium heat. Add shallots to pan; cook 2 minutes or until almost tender, stirring occasionally. Add carrots; cook 4 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 22 minutes or until tender. Add ginger; cook 8 minutes or until carrots are very tender. Cover and let stand 5 minutes at room temperature.
2. Pour half of carrot mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining carrot mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until heated.
3. Spoon soup into small bowls, and top with plain yogurt and fresh mint sprigs.


8 servings (serving size: 1 cup soup, 1 tablespoon yogurt, and 1 mint sprig)

Calories 94
Protein 4.4 g
Carbohydrate 13 g
Fat 3.2 g

Chef’s Tip:
Use real baby carrots, not the whittled-down packaged ones, which are lacking in flavor. Garnish with sautéed carrot strips.