Carrot Soup with Lime and Chiles


 I Tbsp olive or canola oil

 1 lg. Onion, finely chopped

 2 lg. garlic cloves, chopped, or 1 tbsp. prepared chopped garlic

 1/2 lb. peeled, ready to eat baby carrots

 1/2 c. uncooked instant brown rice 

 2 cans(141/2 oz each) fat free, reduced sodium chicken broth

 1 c water

 1/2 tsp salt 

 2 Tbsp chopped green chilies 

 Juice of 1 lime (about 2 Tbsp)


1. Heat the oil in a large nonstick saucepan over medium heat. Add the onion; sauté 3 minutes. Add the garlic; sauté 1 minute longer. 

2. Add the carrots, rice, broth, water, and salt to the saucepan. Bring to a boil, then reduce the heat to medium low. Simmer partially covered, for 20 minutes or until the carrots are tender. Stir in the chilies and lime juice. 

3. Puree the soup in a food processor or blender. The best way to puree this soup is to place half of the solids in the food processor and add just enough of the broth to liquefy the carrots and rice. Add the rest of the solids, then stir the puree back into the remaining broth. Reheat if necessary. Serve warm.

 Makes 4 servings. Per 1 cup 130 cal,5g. pro,21 g. garb,4 g. fat, Omg chol, 3g. fiber, 717 mg sodium

 Garnish this soup with chopped fresh chilantro, thin sliced scallions, a dollop of plain yogurt, and additional chopped chili peppers, if you like. Yogurt is my usual garnish.  


Sue Glahn