Carrot Soup with Orange and Ginger

Carrot Soup with Orange and Ginger

4 servings
Preparation 10 min
Cooking 30 min

160 calories per serving 


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
1/4 cup cream 15% [optional]   65 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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. Stir in the cream and just warm the soup 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. Cream should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

Nutrition Facts

per 1 serving (350g)

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

6 g

9 %

Saturated 2 g
+ Trans 0.1 g

9 %

Cholesterol

5 mg

Sodium

130 mg

5 %

Carbohydrate

25 g

8 %

Fibre

4 g

16 %

Sugars

12 g

Protein

5 g

Vitamin A

170 %

Vitamin C

50 %

Calcium

8 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, 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

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | Low Cholesterol | Low Saturated Fat | Low Sodium

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