This beautiful orange-gold soup gets its wealth of beta carotene (one serving has over 140 percent of the recommended daily intake) from the carrots and butternut squash. The orange juice intensifies the color, and also adds the B vitamin folate.
- 2½ teaspoons olive oil
- ¾ pound carrots, thinly sliced
- ¾ pound butternut squash, peeled, seeded, and thinly sliced
- ⅔ cup water
- ¼ cup frozen orange juice concentrate
- 1½ cups fat-free milk
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper
- 2 tablespoons reduced-fat sour cream
1. In a large nonstick saucepan, heat the oil over medium heat. Add the carrots and squash, and cook, stirring frequently, until the vegetables begin to color, about 5 minutes.
2. Add the water, cover, and cook until the vegetables are tender, about 15 minutes.
3. Transfer the vegetables and any liquid remaining in the pan to a food processor. Add the orange juice concentrate and process to a smooth puree.
4. Return the puree to the saucepan. Add the milk, salt, and cayenne, and simmer over low heat until heated through. Serve topped with a dollop of sour cream.
Makes 4 servings.
Nutrition per serving: 170 calories, 4g total fat (1g saturated), 6mg cholesterol, 6g dietary fiber, 30g carbohydrate, 6g protein, 380mg sodium.
A good source of: beta carotene, calcium, fiber, folate, potassium, riboflavin, thiamin, vitamin B6, vitamin C.