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Stop Over Eating For Good
Indian Vegetarian Cooking From An American Kitchen
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Photo by KERRI McCAFFETY
Sweet carrots and bell peppers add a lovely, vibrant color and flavor, with the cumin and red chili powder spicing it up. This soup can also be served chilled on a hot summer day.
Prep Time: 20 minutes Cooking Time: 25 minutes Serves: 4
2 Tbsp. extra light olive oil
1 lb. baby carrots (or regular carrots), peeled and chopped
2 yellow bell peppers, stemmed, seeded and diced
1 large sweet onion, peeled and diced
4 cloves of garlic
2 tsp. ground cumin
1 tsp. black pepper
1/4 tsp. red chili powder
1 1/2 tsp. salt
2 Tbsp. fresh lime juice
2 c. vegetable broth
1 Tbsp. cilantro, finely chopped
1 Tbsp. scallions, chopped
1/2 c. sour cream
1. Heat oil in a medium saucepan. Add carrots, bell peppers, onion, and garlic, and cook for 10 minutes over medium heat, stirring occasionally until the vegetables are soft.
2. Add cumin, black pepper, red chili powder, salt, and lime juice. Cook for 2 minutes and then add the vegetable broth; simmer for 10 minutes. Turn off heat.
3. Allow the mixture to cool. In a blender fitted with a steel blade or a food processor, puree the mixture in batches as coarse or fine as you prefer.
4. Transfer puree to soup bowls and garnish with cilantro, scallions, and dollop of sour cream.
What’s good for you:
v Carrots are great source of vitamin A and antioxidant compounds that help protect against cardiovascular disease and cancer, and boost immunity and promote good vision.
v Bell peppers are fat and cholesterol free, low in sodium and calories, high in vitamins A and C. They protect against free radicals, reduce risk of cardiovascular disease, fight cancer, and enhance eyesight.
v Sweet onions are low in calories and sodium and are fat and cholesterol free. They contain vitamins C & B6, and can help protect against cardiovascular disease, cancer and infections.
v Garlic can boost the immune system, lower bad cholesterol levels and raise the good cholesterol, and lower the risk of several common cancers. It is also a good source of vitamins B6 and C.
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