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Carrots and Cilantro Potage Soup

Hello everyone, for the New Year, we have made a few changes on the blog. As you have noticed, the look was completely overhauled! I would like to use this occasion to point out that the layout of the recipes will be somewhat different from now on. We have decided to separate the nutritional values of the main course and side dish. This way, it will be easier for you to analyse the recipes and choose the side dish that suits you best.  However, the side dish is still very important, as it completes the recipe with the missing nutritional values. So, if you want to have a recipe that is complete in all regards (proteins, fat, carbohydrates), I highly recommend that you use the suggested side dish.

6 servings

1 onion, chopped
2 garlic cloves, chopped
5 ml (1 teaspoon) olive oil
1 large celery stalk, cut in pieces
6 large carrots, cut in pieces
1 yam, peeled and cut in pieces
2 liters (8 cups) low-sodium chicken broth
5 ml (1 teaspoon) cumin
2,5 ml (1/2 teaspoon) dried cilantro
2,5 ml (1/2 teaspoon) chili powder
125 ml (1/2 cup) fresh cilantro, chopped
90 ml (6 tablespoons) light sour cream
1 avocado, sliced
Salt and pepper, to taste

Each serving of this recipe contains:
195 calories / 23 g carbs / 9 g fat / 10 g proteins / 5 g fiber

Side dish, per person
1 slice whole-wheat bread, grilled
50 g cheddar cheese, low-fat (7 % M.F.)

Each serving of this side dish contains:
173 calories / 16 g carbs / 6 g fat / 18 g proteins / 3 g fiber


  1. In a large pan, sauté the onion and garlic in olive oil over low heat for 5 minutes. Add the celery, carrots, and yams. Resume cooking for 5 minutes.
  2. Add the chicken broth, cumin, cilantro, chili powder, and half of the fresh cilantro (1/4 cup), add salt and pepper, and lower the heat to a simmer for about 20 minutes.
  3. Once the potage is ready, puree with a mixer.
  4. Garnish with cilantro leaves, sour cream, and a few avocado slices.

Bon appétit!

By Sophie Blais

Sophie Blais

Sophie has always been passionate about food. She loves creating healthy and tasty dishes, and sharing them. By sharing her recipes, Sophie wants to inspire people to cook with fresh and healthy foods. She also wishes to prove that it is possible to eat healthy without sacrificing taste! All of her recipes and their nutritional value are validated and approved by a nutrition coordinator at Nautilus Plus. Bon appétit!

Carrots and Cilantro Potage Soup is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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