With most of the country in a deep freeze, soup is a perfect to make to warm yourself up. I found this carrot ginger soup recipe that is also a great boost to your immune system. Kids will love it too. I have also included the nutritional information for carrots below. They are great source of beta carotene and vitamin A.
This carrot and ginger soup recipe is both vegetarian and vegan, and, as long as you use homemade vegetable broth, it’s gluten-free as well.
Prep Time: 15 minutes. Cook Time: 40 minutes. Total Time: 55 minutes
3 tbsp olive oil
1/2 yellow onion, diced
1/4 cup fresh ginger, minced
4 cups chopped and peeled carrots (about 1 1/2 pounds)
3 cups vegetable broth
1 1/2 cups orange juice
salt and pepper to taste
In a large pot, sautee onions and ginger in olive oil until soft, about 3-5 minutes.
Add carrots and vegetable broth and reduce heat to medium. Allow to simmer for about 40 minutes, or until carrots are soft.
Add orange juice and stir well.
Working in small batches and using a food processor or blender, process soup until smooth.
Return to pot or serving bowl and add nutmeg, salt and pepper, stirring well. Serve with a dollop of yogurt or sour cream if desired and enjoy!
Nutritional value per 100 g (3.5 oz)
Energy 173 kJ (41 kcal)
Carbohydrates 9.6 g
- Sugars 4.7 g
- Dietary fibre 2.8 g
Fat 0.24 g
Protein 0.93 g
Vitamin A equiv. 835 ?g (104%)
- beta-carotene 8285 ?g (77%)
- lutein and zeaxanthin 256 ?g
Thiamine (vit. B1) 0.066 mg (6%)
Riboflavin (vit. B2) 0.058 mg (5%)
Niacin (vit. B3) 0.983 mg (7%)
Pantothenic acid (B5) 0.273 mg (5%)
Vitamin B6 0.138 mg (11%)
Folate (vit. B9) 19 ?g (5%)
Vitamin C 5.9 mg (7%)
Vitamin E 0.66 mg (4%)
Calcium 33 mg (3%)
Iron 0.3 mg (2%)
Magnesium 12 mg (3%)
Manganese 0.143 mg (7%)
Phosphorus 35 mg (5%)
Potassium 320 mg (7%)
Sodium 69 mg (5%)
Zinc 0.24 mg (3%)
Fluoride 3.2 µg
Link to USDA Database entry
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database
recipe and photo source: http://vegetarian.about.com/od/soupssalads/r/GingerCarrot.htm
Products that you can use to make this soup and others