Cumin-scented Carrot Soup

Notes of sweet honey mixed with the full-bodied warmth of cumin seeds in a velvety carrot base make this soup a hearty and comforting meal. Its bright gold colour tells of its rich antioxidant activity. Research suggests that eating foods with high levels of carotenoids (found in carrots) may help reduce the risk of diabetes.

2 Tbsp (30 mL) butter or extra-virgin olive oil
3 shallots, minced
1 garlic clove, minced
2 to 3 tsp (10 to 15 mL) cumin seeds
1/2 tsp (2 mL) sea salt
10 to 12 medium carrots
2 Tbsp (30 mL) honey
8 cups (2 L) water or low-sodium vegetable stock

Melt butter or heat oil in large wide saucepan set over medium heat. Add shallots, garlic, cumin seeds, and salt. Stir often until softened, about 6 to 8 minutes.

Stir in carrots and honey. Pour in water or stock and bring to a boil. Reduce heat; cover and simmer until carrots are very soft, about 25 minutes.

Working in batches, purée mixture in blender until smooth. Strain, then thin as needed with more water or stock.

Spoon into bowls and garnish each with spoonful of yogourt and chopped chives, if you wish.

Serves 10.

Each serving contains:
67 calories; 1 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 61 mg sodium

source: "Soul Bowls" from alive #349, November 2011