5:30 challenge -- carrot soup

Carrot Soup

To make the meal:

Crusty bread

Virginia-Highland resident Cheryl Orlansky sent us a recipe for a quick soup flexible enough to be made with butternut squash, fresh green peas or, as in the recipe here, carrots. “I'm a registered dietitian for a busy internal medicine practice and the parent of a 10th-grader at [Atlanta’s] Grady High School with two children in college. I am always looking for healthy quick dinner ideas just like any working parent,” Orlansky said.

We decided to offer you the carrot version for spring, and the result is really delicious. “The carrot soup is awesome! This is perfect for spring, beautiful orange color and full of beta carotene. Serve it with a green salad and crusty bread and season with freshly ground pepper and salt to taste,” Orlansky said. She suggests it would be perfect for one of those spring days that turns rainy and chilly.

Adjust the amount of broth so the soup has the thickness you prefer. Depending on how much liquid steams away as you’re cooking the carrots, you may need more broth for a thinner soup consistency. On the other hand, this recipe would make a delicious puree, a nice substitution for mashed potatoes or sweet potatoes next to a chicken breast or pork chop.

Take the 5:30 Challenge. If you have a great-tasting main-dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don't need to be included in the ingredient count.) You can also suggest a side dish if it can be made within the same time. Send recipes with your name, address and phone number to fivethirty@ajc.com.

Carrot Soup

Hands on: 10 minutes

Total time: 30 minutes

Serves: 4

1 (32-ounce) carton vegetable broth, more if needed

3 pounds carrots

1/4 teaspoon ground cumin

1 (6-ounce) container nonfat Greek yogurt

Chopped parsley or cilantro, for garnish

In a large saucepan, bring vegetable broth to a boil over high heat. While heating broth, peel and roughly chop carrots into 1/4-inch pieces.

When broth comes to a boil, add carrots and cumin and reduce heat to medium. Cover pot and simmer carrots until tender, about 20 minutes. Using an immersion blender, puree soup. If you don’t have an immersion blender, use a table blender, being careful with hot liquid and working in batches if needed. Add yogurt and stir to combine. Taste for seasoning. Add more broth if needed to make a souplike consistency. Garnish with chopped parsley or cilantro.

Per serving: 182 calories (percent of calories from fat, 11), 16 grams protein, 36 grams carbohydrates, 9 grams fiber, 3 grams fat (trace saturated fat), 1 milligram cholesterol, 173 milligrams sodium.