Carrot Soup

Serves: 4
Prep time: 15 mins
Cook time: 25 mins

Ingredients

• 1 large onion chopped
• 8 carrots (or 500g), chopped
• 1.2 litres reduced salt vegetable or chicken stock
• 100g lower fat soft cheese
• 1 pinch ground black pepper

Recipe method

1. Put the onion and carrots into a large saucepan with the reduced salt stock.

2. Bring up to the boil, then reduce the heat and simmer, partially covered, for 20-25 minutes, or until the vegetables are tender.

3. Blend the soup to a puree using a handheld stick blender, or transfer to a food processor or blender and whizz until smooth. Add most of the soft cheese and blend again until it is thoroughly mixed in. Reheat gently, then serve, garnished with the remaining cheese and a little black pepper. Enjoy with a slice of wholemeal bread.

Tip 1: Cover, cool and refrigerate the soup, using it within 3 days of making it, and reheating it thoroughly when ready to serve.

Tip 2: As an alternative to carrots, have a go at using 500g of chopped butternut squash instead - it has a lovely flavour and is well worth trying. To prepare it, first you'll need to peel it and scoop out the seeds before chopping into chunks.

This recipe is from Change4Life as part of their 'Be Food Smart' campaign; helping you make food choices to reduce salt, sugar and salt in your diet. See more 'Be Food Smart' recipes in our healthier recipes, view our healthier big dealsor read our blog for tips and advice.

Nutritional information:
Per portion (i.e. ¼ recipe)
103kcals / 431 kJ
5.5g protein
3g fat of which 1.4g saturates
16g carbohydrate of which 13.5g sugars
4g dietary fibre
428mg sodium
1g salt