Adapted from: https://www.diabetes.org.uk/living-with-diabetes/eating/recipes/carrot-and-coriander-soup
Serves 4
~2 cups/serving
Ingredients
1 large onion, chopped
½ cup peeled butternut squash, chopped
6 cups carrots, chopped
1 L of reduced salt vegetable stock
1 tsp ground coriander
1 cup canned cannellini beans, drained and rinsed
½ small pack fresh coriander, finely chopped
3 tbsp plain yogurt
Recipe:
Step 1
Put the onion in a large non-stick pan with the squash, carrots, stock and ground coriander. Bring to the boil over a high heat, turn the heat down to low and simmer for 20 minutes or until the vegetables are very soft.
Step 2
Add the beans to the soup and simmer for 2 minutes. Take off the heat, cool slightly, then pour into a food processor or liquidiser and whizz until smooth.
Step 3
Stir in the coriander and quark, season with pepper, if you like, and serve.
Nutritional information per serving (~2 cups):
Total calories: 144 kcals
Carbohydrate: 24 grams
Fibre: 10 grams
Protein: 5 grams
Fat: 1 gram
