Szechwan Carrot & Chicken Soup

This unusual dish is an interesting fusion of Asian flavours with a creamy soup. It’s a delicious starter for a dinner party, but can just as easily be a light lunch.
Serves: 6
Prep Time: 10 min
Cook Time: 40 min

Ingredients

1/2 lb chicken breast(s), cooked, diced
1 tbsp olive oil
2 cloves garlic, minced
1 cup onion(s), diced
1/2 tsp hot red chili pepper flakes
2 tbsp ginger, peeled, minced
1 celery, sliced
1 lb carrot(s), sliced
3 cups low-sodium chicken broth
1/4 cup peanut butter
3 tbsp low-sodium soy sauce
2 tbsp honey
2 tsp sesame oil
1 cup 2% milk
+
2 tbsp 2% milk
1/2 cup cilantro, fresh, minced
3 tbsp sesame seeds
3 tbsp light sour cream

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. In a large heavy soup pot, sauté onion and garlic in olive oil over moderately low heat. Stir often until onion is softened.

  2. Add chili pepper, minced fresh ginger, sliced celery and carrots and continue to sauté until the onion and celery are softened.

  3. Stir in chicken broth and peanut butter and continue cooking. Stir often to dissolve the peanut butter. Cook until carrots are tender – about 30 minutes.

  4. Stir in chicken, soy sauce, honey, sesame oil, 1 cup (250 mL) milk, cilantro (coriander) and sesame seeds. Heat over low heat until hot, but not boiling.

  5. Purée soup until smooth using a blender or food processor.

  6. Just before serving mix together the light sour cream and 2 Tbsp (30 mL) of milk using a small whisk to remove any lumps. Garnish each soup bowl with sour cream mixture drizzled decoratively over top.

Helpful Tip

Substitute fresh parsley or another herb for the cilantro. Try a mixture of carrots and squash, pumpkin and zucchini (equaling 1lb).

Nutrition Info

Per 360 g serving Amount
Calories310
Protein21 g
Fat15 g
Saturated Fat3 g
Carbohydrate25 g
Fibre4 g
Sugar14 g
Cholesterol40 mg
Sodium460 mg
Per 360 g serving % Daily Value
Potassium20
Calcium15
Iron10
Vitamin A4
Vitamin C10
Vitamin B637
Vitamin B1225
Folate9
Zinc16