Thai Carrot and Coconut Soup

Difficulty | Serves 8 | Book 4

healthy thai carrot and coconut soup
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1 kilo carrots sliced
1½ cups onion diced
2 teaspoons red curry paste (in jar)
cooking spray
1 teaspoon crushed garlic (in jar)
1 tablespoon salt-reduced vegetable stock powder
1½ litres water
1 tablespoon soy sauce 43% less salt
1 teaspoon fish sauce
1 x 340ml can evaporated light milk
35ml skim milk
1 teaspoon coconut essence
pepper

Per serve
FatTotal1.1g
Saturated0.5g
Fibre4.1g
Protein5.5g
CarbsTotal13.9g
Sugar13.2g
Sodium393mg
Kilojoules368 (cals 88)
GI RatingLow

Method

  1. Sauté carrots, onion and red curry paste in a boiler that has been generously coated with cooking spray, sauté carrots for 3 minutes.
  2. Add all other ingredients except the milk and coconut essence. Bring soup to boil, lower heat and simmer 45 minutes.
  3. Add milks and coconut essence. Once boiled take off heat as evaporated milk can separate when over boiled then puree soup using either a food processor or stick blender.

Pepper to taste.

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

A clever use of coconut essence and evaporated milk to give the flavour of coconut milk without the saturated fat.


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