Orange Carrot Purée

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Preparation : 5 min Cooking : 20 min
160 calories/serving

Ingredients

6 carrots, cut into 2 cm pieces 600 g
2 tbsp margarine non-hydrogenated 28 g
2 cloves garlic, minced
1/2 cup orange juice 125 mL
1/3 cup creamy soy preparation for cooking 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the carrots.

Method

  1. Prepare the carrots. Peel and cut them into 2 cm pieces then boil or steam them about 15 min until they are fork-tender. Let the carrots cool down a few minutes, then purée in a food processor.
  2. Add the margarine, minced garlic, orange juice, and soy preparation, then pulse until a creamy consistency is obtained. Add salt and pepper to taste.
  3. Reheat and serve warm.

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

160

Fat

10 g

15 %

Saturated 1.3 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

18 g

6 %

Fibre

4 g

17 %

Sugars

7 g

Net Carbs

14 g

Protein

3 g

Vitamin A

287 %

Vitamin C

27 %

Calcium

5 %

Iron

4 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 2
Fats 1
More info
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This recipe is in the following categories

Vegetables | Side dishes | High Vitamin D | Christmas

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