This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Cups of Fruits and Vegetables per Serving: 1
1 cup carrots, thinly sliced
1 small onion, thinly sliced
½ cup fresh fennel, chopped
2 cups water
1 14-oz. can low-sodium chicken broth
½ cup dry white wine
1 bay leaf
¼ teaspoon dried thyme
6 whole black peppercorns
low-fat plain yogurt (optional)*
In a large pot, combine all ingredients except the yogurt; bring to a boil over high heat.
Reduce the heat and simmer, covered, for 20 minutes.
Pour the soup through a strainer set over a large bowl.
Remove the bay leaf.
In blender or food processor, puree the vegetable mixture until smooth.
Add the soup liquid and pulse until blended.
Reheat the soup, if necessary.
To serve, ladle the soup into bowls and top with dollops of yogurt, if desired.
* Nutrition information does not include optional yogurt.
Each serving provides: An excellent source of Vitamin A and vitamin C and a good source of fiber.
Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
|Nutritional Information per Serving|
|Calories: 82||Carbohydrates: 14g|
|Total Fat: 0.3g||Cholesterol: 2mg|
|Saturated Fat: 0.2g||Dietary Fiber: 3g|
|% of Calories from Fat: 3%||Sodium: 80mg|