No-Waste Carrot Tops Soup

2 Reviews
100% would make this recipe again

Carrot leaves are edible and delicious, with an herby, earthy flavor, similar to parsley. Don't throw them away next time.

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Preparation : 15 min Cooking : 30 min
170 calories/serving

Ingredients

4 carrots, with leaves 400 g
1 tbsp olive oil 15 mL
1/2 onions, finely chopped 100 g
1 stalk celery, coarsely chopped 70 g
2 cloves garlic, finely chopped
1 bay leaf 0.2 g
3 cups chicken broth 750 mL
1 cup water 250 mL
1 1/2 cup white "navy" beans (canned), rinsed and drained 375 mL
1/2 dried chili peppers, minced 0.2 g
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]

Before you start

In the absence of carrot tops, parsley can be used.

Method

  1. Prepare the carrots: Cut the carrot greens from the stems then wash and rinse well to remove excess dirt. Remove any hard stems, chop the greens then set aside. Slice the carrots into thin rounds, coarsely chop the celery, finely chop the onion and garlic.
  2. In a pot, sweat the onion and celery in oil over medium heat for about 3-4 min. Add garlic and carrots then sauté a few minutes. Stir in the chili pepper and bay leaf. Season with salt and pepper. Pour in the broth and water. Bring to a boil, lower the heat, cover and simmer until the carrots are tender, about 25 min.
  3. Add the beans then continue to cook 5 min. At the very end stir in the greens, adjust the seasoning and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

170

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

720 mg

30 %

Carbohydrate

30 g

10 %

Fibre

7 g

29 %

Sugars

6 g

Net Carbs

23 g

Protein

7 g

Vitamin A

110 %

Vitamin C

14 %

Calcium

9 %

Iron

15 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Manganese, Potassium, Vitamin A
Good source of  :
Magnesium, Vitamin B1, Vitamin B6, Vitamin K
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin C, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2
Meat and Alternatives ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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