Chilled Carrot Miso Soup

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Have you heard the news? Beans are the new cream. Seriously. Those innocent looking high fiber, low fat, low calorie beans are a wonderful cream substitute in a lot of recipes. They add a nice health punch to risotto, pesto, and even soups. Not only that but they keep the calories low and they’re just as simple to use as cream.

Instead of popping open a carton, you simply get out the handy dandy can opener and poof! I played around last week with homemade tomato soup, and this week we’ve moved from the red spectrum of the rainbow over to the orange. Carrots also make a great soup. Trust me, homemade soups are so easy that once you give it a try a couple times you won’t want to go back to that salty canned stuff.

This one is great served hot or cold, and you only need a few basic ingredients including those beans.

Chilled Carrot Miso Soup Chilled Carrot Miso Soup

  • 1/4 cup (30g) green onions, green and white parts chopped
  • 1 tsp minced garlic
  • 1 lb (500g) carrots, cut into 2 inch pieces
  • 1/2 tsp ground turmeric
  • 1/4 tsp ground ginger
  • 1 1/2 Tbsp (24g) white miso paste
  • 8 cups water
  • 1/2 cup (92g) great northern beans, drained and rinsed
  • Lime slices for garnish

Heat a large pot over medium heat and spray with non-stick spray. Add the onions and garlic and cook for about 3 minutes until the onion softens. Add the carrot pieces, spices, miso paste and water. Stir to combine.

Bring to a boil, lower heat and simmer for 25-30 minutes until the carrots are very soft. Remove from heat. Pour into a blender or food processor, and add the beans. Cover the top to prevent splatters and blend until smooth and creamy. Chill for about 2 hours until cold.

Pour into bowls and garnish with a lime slice.

Makes 4 servings at approximately 96 calories each – 4g protein, 20g carbs, and 0g fat.

You can get creative with your toppings here if you like. Bacon bits, coconut shreds, jalapeno slices. Mix in chili powder or cayenne for a spicy kick. You can even stir in grilled chicken chunks to make it a meal. I had mine with a couple baked veggie egg rolls on the side.

It’s great served warm if you don’t have the time or patience to wait until it’s chilled, but it’s also a nice refreshing lunch on a hot day if you do manage to wait. Patience is up to you, but at least you have options. 😉

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