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Carrot and Apple Soup
Per Serving: 132 calories, 23g carbs, 4g protein, 4g fat (0g saturated fat), 5g fiber, 496mg sodium.
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet) without mint garnish; If restricted on dairy – use lactose free milk if desired.
1 medium onion, chopped
1 medium leek, chopped
1 pound peeled carrots, cut in ½ inch slices
3 cups fat-free, reduced sodium chicken broth
1 Granny Smith apple, peeled, cored and chopped
1 Tbsp canola oil
Salt and freshly ground black pepper, to taste
3 Tbsp minced mint, for garnish (optional)
Fat-free milk (or more broth), as desired (optional)
- Heat oil in medium Dutch oven or large saucepan over medium-high until hot. Saute onion and leek until onion is translucent, approximately 4 minutes.
- Mix in carrots and apple. Tightly cover pot, reduce heat and cook gently until vegetables give up most of their juices, 8-10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes.
- Let soup sit, uncovered, about 20 minutes, to cool slightly. Puree soup in a blender or food processor, if necessary in two batches. (Blender makes a smoother soup.) If soup is too thick, add milk or broth, as desired. Season to taste with salt and pepper. Serve garnished with mint.
Recipe from: American Institute for Cancer Research: www.aicr.org