Carrot and Cauliflower Soup

The combination of carrots and cauliflower makes this soup more savory than sweet. The fresh mint is perfect for a garnish. Feel free to substitute fresh basil or cilantro.

1. Lightly coat a large, nonstick pot with cooking spray, add the oil and set over medium heat. Add the onions and garlic and sauté for 5 minutes or until the onions are just softened.

2. Add the carrots, cauliflower, potato, stock, cinnamon, cloves, salt and pepper. Bring to a boil, then reduce the heat to low and simmer, covered, for 15 minutes or until the vegetables are just tender.

3. Purée the soup in a blender or food processor in batches. Return the soup to the saucepan and add the honey and milk. Heat through. Serve the soup in bowls, and garnish with sour cream and fresh mint.

2 tsp vegetable oil
1 cup chopped onion
2 tsp finely chopped garlic
2 cups chopped carrots
2 cups chopped cauliflower
1 cup peeled and diced potato
3 1/2 cups chicken (or vegetable) stock
1/2 tsp cinnamon
pinch of ground cloves pinch of salt and pepper
2 tsp honey
1/2 cup canned evaporated milk (2%)
3 Tbsp low-fat sour cream
3 Tbsp chopped fresh mint

Nutritional Analysis per Serving

Calories 125
Protein 6 g
Fat 3.1 g
Saturated Fat 0.8 g
Carbohydrates 19 g
Cholesterol 4 mg
Sodium 579 mg
Fiber 3 g

Prep Time: 15 minutes
Cook Time: 20 minutes

Make Ahead: Prepare early in the day and reheat gently before serving

Serves 6

Nutrition Watch:Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the vitamin A carotenes. Carrots’ antioxidants protect against cardiovascular disease and cancer and promote good vision, especially night vision.