Departments: The Hungry Heart: Valentine's Day Dinners
This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Available on ShopHeart.org, while supplies last.
Love Your Heart and Love Your Valentine!
Serves 4; ¾ cup per serving
2 teaspoons olive oil
1 small onion, chopped
2 medium garlic cloves, chopped
1 tablespoon ground coriander and ⅛ teaspoon ground coriander, divided use
1 pound carrots, cut into 1-inch pieces
2½ cups water
1 cup fresh orange juice
⅛ teaspoon salt
¼ cup fat-free sour cream
2 teaspoons fresh lemon juice
1 tablespoon chopped fresh cilantro
In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until soft, stirring occasionally.
Stir in 1 tablespoon coriander. Stir in the carrots, water, orange juice, and salt. Reduce the heat to medium and bring to a simmer. Reduce the heat to low and simmer, covered, for 15 to 20 minutes, or until the carrots are very tender.
Meanwhile, in a small bowl, whisk together the sour cream and remaining ⅛ teaspoon coriander. Set aside.
In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Stir in the lemon juice.
Top each serving with a dollop of the sour cream mixture. Sprinkle with the cilantro.
Nutrients per Serving
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 3 mg
Sodium 170 mg
Carbohydrates 24 g
Fiber 4 g
Sugars 14 g
Protein 3 g
3 vegetable, ½ fruit, ½ fat
© 2013 American Heart Association, Inc.