Carrot Soup with Sesame Croutons


carrot_soupMakes 6 servings

This creamy soup is especially yummy garnished with warm homemade croutons, but you can skip them to lighten up the recipe considerably. You can also  garnish this soup with a fresh sage leaf, or top with a handful of roasted sunflower seeds.

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 1 clove garlic, crushed
  • 2 teaspoon sage
  • 1 pound carrots, chopped
  • 1 large potato, chopped
  • 1 tablespoon yeast extract (eg, Marmite; if not available, substitute liquid aminos or an equivalent amount of nutritional yeast)
  • 1-1/2 pints vegetable stock
  • 3 ounces cashew nuts, chopped
  • salt & freshly ground black pepper

Sesame Croutons

  • 4 thick slices whole grain bread
  • 2 teaspoons sesame seeds
  • 2 teaspoons poppy seeds
  • 2 egg whites, beaten
  • Canola oil for frying

Heat the oil, add the onion and saute gently. Add the garlic, sage, carrots, potato, and yeast extract and continue cooking for a few minutes until the carrot softens. Add the stock and simmer for about 20 minutes. Stir in the cashew nuts, then season, allow to cool slightly and puree in a food processor or blender. Serve with sesame croutons. Cut the bread into small shapes. Mix the sesame and poppy seeds together. Dip the bread pieces into the egg, then coat with the seeds. Saute bread pieces in a little vegetable oil, turning frequently, until crisp and golden. Drain well on paper towels before serving.

* Nutritional information includes crouton garnish

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Nutrition Information

Carrot Soup with Sesame Croutons

Servings per Recipe: 6

Amount per Serving

Calories:  330

Calories from Fat:  

Total Fat:  18g

Saturated Fat:  2.5g

Cholesterol:  0mg

Sodium:  800mg

Carbohydrates:  38g

Dietary Fiber:  8g

Protein:  11g

Sugars:  14g

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