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Carrot Soup with Orange and Ginger

8 Reviews
88% would make this recipe again

Preparation : 10 min Cooking : 30 min
140 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 tbsp canola oil 15 mL
1 onions, coarsely chopped 200 g
6 carrots, coarsely chopped 600 g
2/3 cup orange juice, freshly squeezed 2 oranges
2 1/2 tbsp gingerroot, coarsely grated 30 g
2 cups chicken broth, low-sodium 500 mL
2 cups water 500 mL
salt [optional]
ground pepper to taste [optional]

Before you start

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

Method

  1. Prepare the vegetables: chop them coarsely.
  2. In a pot, sweat the onion in oil over medium heat for about 3-4 min. Add the carrots, orange juice, coarsely grated ginger, broth and water. Bring to a boil, lower the heat, cover and simmer until the carrots are tender, about 25 min.
  3. Purée the soup in a blender or processor, then pour it back into the pot and warm it up a few minutes. Adjust the seasoning then serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

140

Fat

4 g

5 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

130 mg

5 %

Carbohydrate

24 g

8 %

Fibre

4 g

16 %

Sugars

12 g

Protein

4 g

Vitamin A

164 %

Vitamin C

54 %

Calcium

6 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of  :
Fibre, Folacin, Niacin, Vitamin B6
Excellent source of  :
Potassium, Vitamin A, Vitamin C, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables 3
Fats ½

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Members' Reviews

8 Reviews (8 with rating only ) 88% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Low Saturated Fat | Artery-healthy | Heart-healthy | Halal | High Fibre | Low Cholesterol | Low Sodium | Kosher