Ingredients
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1 tablespoon extra-virgin olive oil
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1 large onion, chopped (2 cups)
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1 stalk celery, finely chopped
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1 tablespoon curry powder
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5 large carrots, peeled and thinly sliced (3 cups)
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2 large McIntosh or other apples, peeled and coarsely chopped (3 cups), peeled and coarsely chopped (3 cups)
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1 bay leaf
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4 ½ cups reduced-sodium chicken broth
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¼ teaspoon salt
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Freshly ground pepper, to taste
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2 tablespoons low-fat plain yogurt, for garnish (optional)
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1 tablespoon chopped fresh parsley, dill or basil for garnish (optional)
Directions
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Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.
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Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.
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Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 12 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs.
Tips
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months.
Nutrition Facts (per serving)
73 | Calories |
2g | Fat |
12g | Carbs |
3g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size generous 3/4 cup | |
Calories 73 | |
% Daily Value * | |
Total Carbohydrate 12g | 4% |
Dietary Fiber 3g | 11% |
Total Sugars 7g | |
Protein 3g | 5% |
Total Fat 2g | 3% |
Saturated Fat 0g | 2% |
Vitamin A 7561IU | 151% |
Vitamin C 7mg | 7% |
Folate 20mcg | 5% |
Sodium 421mg | 18% |
Calcium 28mg | 2% |
Iron 1mg | 3% |
Magnesium 13mg | 3% |
Potassium 348mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.