| Serves: |
Makes 6 servings
|
| Cooking Time: |
35 minutes |
This tasty soup can be a great appetizer or the perfect meal to warm you up on a cold day. Either way, it’s delicious and nutritious!
Ingredients:
| 1 tbsp |
peanut oil |
15 mL
|
| 1 lb |
baby carrots |
16 oz
|
| 2 ribs |
celery, chopped |
2
|
| 1 large |
white or yellow onion, sliced |
1
|
| 4 ½ cups |
water |
1 L
|
| 2 cups |
fat-free milk |
500 mL
|
| 1 lb |
baking potatoes, peeled and sliced (about 2 large potatoes) |
16oz
|
| ⅓ cup |
creamy peanut butter |
75 mL
|
| 2 tbsp |
minced fresh ginger (or 2 tsp (10 mL) ground ginger) |
30 mL
|
| 1 ½ tsp |
salt |
7 mL
|
| 1 ½ tsp |
pepper |
7 mL
|
Directions:
Place a stockpot over low heat; add the oil, carrots, celery, and
onion; cover. Stir occasionally for 8 minutes, or until the onions are
translucent.
Add the water, milk, potatoes, peanut butter, ginger, salt and pepper.
Cover, and bring to a boil. Reduce the heat. Simmer, uncovered, until the veggies are tender, about 25 minutes.
In a blender, puree the soup in batches. Return the pureed soup to
the clean stockpot. Adjust the seasonings. Heat though over low heat.
Nutritional Information:
| PER SERVING: |
|
| Calories: |
232
|
| Proteins: |
9 g
|
| Total Fat: |
10 g fat (2 g saturated; 5 g monounsaturated)
|
| Carbohydrates: |
30 g
|
| Cholesterol |
1 mg
|
| Fiber: |
5 g |
| Sodium |
732 mg |
To view a PDF version of this recipe, click
here.