CURRIED CARROT SOUP

Curried Carrot Soup
This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk

INGREDIENTS

1/2 Tbsp. Italian Blend Extra Virgin Olive Oil
1 tsp. curry powder
1 tiny garlic clove
1/4 inch piece fresh ginger, mashed
1/2 lb. carrots, chopped
3 C low sodium vegetable broth
1/4 C light coconut milk

DIRECTIONS
Instructions:

1) Put the olive oil, curry powder, garlic, ginger, carrots, and 1.5 cups veggie broth in a pan on high heat.

2) Bring to a boil, then lower heat to a simmer until the carrots are soft (about 15 to 20 minutes). Near the end of the time, the veggie broth will have mostly evaporated, so pour in the remaining 1.5 cups.

3) Once the carrots are soft, let the mixture cool a bit, then pour it into a blender and puree it!

4) Transfer the puree back to a pot on medium heat, stir in the coconut milk, and serve warmed! Top with cracked black pepper if desired.

Enjoy! :) Makes about 4 servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 63.4

Total Fat:	3g
Total Carbs:	8.5g
Dietary Fiber:	2.5mg
Protein:	0.6g

CURRIED CARROT APPLE SOUP

Curried Carrot and Apple Soup

Prep Time: 20 mins

Cook Time: 40 mins

Total Time: 1 h

Ingredients

• 1 tablespoon oil, olive, extra virgin
• 1 large onion(s), chopped (2 cups)
• 1 stalk(s) celery, finely chopped
• 1 tablespoon curry powder
• 5 large carrot(s), peeled and thinly sliced (3 cups)
• 2 large apple, McIntosh, or another type of apple, peeled and coarsely chopped (3 cups)
• 1 whole bay leaf
• 4 1/2 cup(s) broth, reduced-sodium chicken
• 1/4 teaspoon salt
• pepper, black ground, freshly ground, to taste
• 2 tablespoon yogurt, low-fat plain, for garnish (optional)
• 1 tablespoon parsley, fresh, or dill or basil, chopped for garnish (optional)

Preparation

1. Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.


2. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.

3. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs. 

Nutritional Info (Per serving):

Calories: 90, 

Saturated Fat: 1g, 

Sodium: 188mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 12g, 

Cholesterol: 3mg, 

Protein: 3g

Carb Choices: 1

Curried Carrot Spread

Prep Time: 20 mins

Cook Time: 15 mins

Rest Time: 4 h

Total Time: 35 mins

Ingredients

• 3 cup(s) carrot(s), sliced
• 3/4 cup(s) onion(s), chopped
• 3 clove(s) garlic, minced
• 2 tablespoon oil, olive
• 1 tablespoon curry powder
• 1 teaspoon cumin, ground
• 1 can(s) beans, white kidney, (15 ounces) rinsed and drained
• 3/4 teaspoon salt
• scallion(s) (green onions), (optional) thinly sliced
• crackers, or melba toast, baguette slices or vegetables

Recipe Tip:

Chill 4 hours to 3 days.

Preparation

1. In a covered medium saucepan, cook carrots in a small amount of boiling water about 15 minutes or until very tender. Drain.

2. Meanwhile, in a small skillet, cook onion and garlic in hot oil until tender. Stir in curry powder and cumin. Transfer carrots and onion mixture to a food processor; add white kidney beans and salt. Cover and process until smooth. Transfer to a serving bowl; cover and chill for 4 hours to 3 days. Tote spread, vegetable dippers (if using), and sliced green onion (if using) in an insulated cooler with ice packs. Tote crackers, melba toast, and French bread slices (if using) in an airtight container.

3. If using, garnish with green onion. Serve with crackers, melba toast, toasted French bread slices, or vegetable dippers.

Nutritional Info (Per serving):

Calories: 40, 

Saturated Fat: 0g, 

Sodium: 84mg, 

Dietary Fiber: 2g, 

Total Fat: 1g, 

Carbs: 6g, 

Cholesterol: 0mg, 

Protein: 2g

Exchanges: 

Starch: 0.5

Carb Choices: 0.5

CURRY CARROT & WHITE BEAN SPREAD

CURRY, CARROT AND WHITE BEAN SPREAD

Makes 16 servings

Ingredients: 

 2 cups water 

2 medium carrots, peeled and sliced 

2 tablespoons olive oil 

1/4 cup onion, chopped 

1 clove garlic, minced 

1/2 teaspoon curry powder 

1/4 teaspoon ground cumin 

1/2 cup canned white beans (Cannellini or navy beans), drained 

Salt, to taste (optional) 

Chopped cilantro for garnish (optional)

Directions:
1. Bring water to a boil in a small saucepan then add carrots and cook for about 7-8 minutes or until tender. Drain then set aside.

2. Heat oil in a small skillet over medium-high heat. Add onion, garlic, curry and cumin and cook until onion is tender (about 4-5 minutes.)

3. Place carrots and onion mixture in a food processor or blender then add beans and salt (if using.) Blend until smooth or to desired consistency.

4. Transfer to a bowl, garnish with cilantro and serve with your favorite crackers or bread slices.

Serving suggestions:
Spread on toasted French bread rounds or crackers or use as a dip for fresh vegetable sticks.

NUTRITION FACTS:
Serving Size: 1 tablespoon (20 g)
Servings Per Recipe: 16

Amount per serving
Calories 29
Calories from fat 16
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 3 g
Dietary Fiber 1 g
Sugars 0 g
Protein 1 g

CURRIED DRIED PLUM DIP

CURRIED DRIED PLUM DIP

Prep Time: 15 minutes
Servings: 14

Ingredients

1 package (8 ounces) cream cheese, softened 

1 1/2 teaspoons curry powder 

1/2 cup (about 3 ounces) chopped dried plums

1/4 cup mango chutney, chopped if needed

1/4 cup sliced green onions

2 tablespoons chopped almonds, toasted

Preparation
In small mixing bowl beat cream cheese and curry powder until smooth.

Fold in remaining ingredients.

Serve as a spread for sliced fresh fruits or crackers.

Tip:
To toast almonds, arrange in even layer on baking sheet.
Bake in 350°F oven 5 to 7 minutes or until golden brown.

Nutritional Information (per serving)
Calories 90
Cholesterol 20mg
Sodium 50mg
Carbohydrates 7g
Protein 2g
Fiber 1g

CREAMY CURRIED CHUTNEY DIP

CREAMY CURRIED CHUTNEY DIP

Makes 10 (2 tablespoon) servings

Take a break from traditional summer dips and plunge into the warm flavors of India with this delectable dip. A perfect accompaniment to pita slices or fruit, this is one palate pleaser that will become a mainstay on your patio party menus.

Prep Time: 5 minutes

Ingredients:
1 cup (8 ounces) sour cream
1 teaspoon McCormick® Pure Lemon Extract
OR 1 teaspoon fresh grated lemon peel
1 teaspoon McCormick® Curry Powder
1 tablespoon honey
1/4 cup fruit chutney
* put a scoop or two of your favorite unflavored protein powder in this recipe, to boost the proteins. adjust nutritional values accordingly.

Directions:
1. Mix sour cream, lemon extract, curry powder, and honey until well blended. Stir chutney into mixture.

2. Serve as a dip for pita triangles or melon and pineapple wedges.

Nutritional Information: Per One Serving:
About 62 Calories,
Fat 4g,
Protein 1g,
Carbohydrates 5g,
Cholesterol 9mg,
Sodium 27mg,
Fiber 0g

CURRIED CHICKEN SALAD WRAPS

Curried Chicken Salad Wraps

Ingredients:

1/2 cup fat-free or low-fat mayonnaise dressing or
salad dressing
1/2 teaspoon curry powder
1/8 teaspoon ground black pepper
2 cups chopped cooked chicken,
breast (about 10 ounces)
1/4 cup sliced green onions
4 romaine leaves or 8 fresh spinach leaves
4 7-inch whole wheat flour tortillas
1 medium tomato, chopped

Directions:

1. In a medium bowl, combine mayonnaise dressing, curry powder, and pepper. Stir in chicken and green onion. Cover and chill for 2 to 24 hours.

2. To assemble, place a romaine leaf or two spinach leaves on each tortilla. Top with chicken mixture and tomatoes. Roll up; cut in half to serve. Makes

Makes 4 wraps

Nutritional Info: 
161 calories., 
3 g total fat, 
60 mg cholesterol.,
299 mg sodium, 
9 g carbs., 
2 g fiber, 
23 g protein.

PUMPKIN THAI CURRY SOUP

Pumpkin Thai Curry Soup

Quite possibly one of the most delicious soups I have ever tasted. The light curry spice and flavor of roasted peanut is the perfect complement to the silky smooth pumpkin. It is simple enough to make for a quick fall supper when served with a smoked turkey & vegetable wrap. This soup would make a superb first course for Thanksgiving dinner – no one would ever know that it doesn’t contain cream.

1 tablespoon butter
1 medium onion, diced
3 garlic cloves, sliced
One, 15-ounce can Libby’s 100% Pure Pumpkin
½ cup peanut butter – I use unsweetened
3 cups chicken broth
2 teaspoons curry powder – don’t use the dusty old stuff, please buy fresh!
Sea salt and freshly ground black pepper

Melt the butter in a large saucepan over medium high heat. Sauté the onion and garlic 3 to 5 minutes, until softened. Stir in the pumpkin, peanut butter, broth, curry powder, and ½ teaspoon salt. Bring to a boil, reduce heat and simmer for 15 minutes. Puree the soup in a blender, making sure to vent the lid while pulsing to release the steam from the container. Pour the soup back into the pan and heat before serving. Add salt and pepper to taste.

Serves 6
Calories 195,
fat 3 g,
carbs 21 g,

protein 3 g

CURRIED LENTILS

Curried Lentils

 

This is a great vegetarian dish, or you can add ham to it and kick up the protein even more. This thickens as it sets for a day or so and is hearty for a quick lunch. Make up a pot of fragrant Basmati rice to ladle it over for your family and there's your complete meal!

Don't be afraid of lentils. They are pretty hard to mess up...just let them simmer until they are soft. If the liquid starts to get low, add some more broth. You can use red, yellow, beluga or the regular old lentils you find everywhere

1 tablespoon olive oil
2 medium onions, diced
4 medium carrots, diced
3 stalks celery, diced
1 small yellow bell pepper, diced
2 large garlic cloves, minced
1 tablespoon finely minced fresh ginger root
2 tablespoons curry powder
1/8 teaspoon cayenne
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon black pepper
2 cups lentils
8 cups vegetable or chicken stock (Swanson Natural Goodness Low Sodium is an excellent choice)
One 15-oz can lite coconut milk

In a large stockpot heat olive oil over medium heat. Add onions, carrots, celery, yellow pepper, ginger and garlic. Cook for 10 minutes or until softened. Add curry powder, cayenne, cumin, salt and black pepper. Cook for 2 minutes or until spices are very fragrant. Stir in 8 cups of the broth and coconut milk. Bring to a boil and reduce heat to low. Simmer for 30 minutes or until lentils are tender. If it gets too thick before they are done, add more broth.

Makes 10 servings.
Per Serving:
calories 281,
fat 6g,
carbs 36g (fiber 14g),
sodium 547mg,

protein 17g

CURRIED CARROT SOUP

Curried Carrot Soup
 
This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk!

INGREDIENTS

1/2 Tbsp. Italian Blend Extra Virgin Olive Oil
1 tsp. curry powder
1 tiny garlic clove
1/4 inch piece fresh ginger, mashed
1/2 lb. carrots, chopped
3 C low sodium vegetable broth
1/4 C light coconut milk
DIRECTIONS
Instructions:

1) Put the olive oil, curry powder, garlic, ginger, carrots, and 1.5 cups veggie broth in a pan on high heat.

2) Bring to a boil, then lower heat to a simmer until the carrots are soft (about 15 to 20 minutes). Near the end of the time, the veggie broth will have mostly evaporated, so pour in the remaining 1.5 cups.

3) Once the carrots are soft, let the mixture cool a bit, then pour it into a blender and puree it!

4) Transfer the puree back to a pot on medium heat, stir in the coconut milk, and serve warmed! Top with cracked black pepper if desired.
 
Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 63.4

Total Fat:	3g
Total Carbs:	8.5g
Dietary Fiber:	2.5mg
Protein:	0.6g