Carrot and Miso Soup

0 Reviews
0% would make this recipe again

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

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
4 cups vegetable broth 1 L
1/4 cup miso (fermented soybean paste) 65 g
1/4 cup creamy soy preparation for cooking [optional] 65 mL
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, and broth. Bring to a boil, lower the heat, cover and simmer until the carrots are tender, about 25 min.
  3. Far from heat, stir in the miso and soy preparation. Purée the soup in a blender or processor. 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 (450g)

Amount

% Daily Value

Calories

190

Fat

7 g

10 %

Saturated 0.8 g
+ Trans 0.1 g

4 %

Cholesterol

0 mg

Sodium

750 mg

31 %

Carbohydrate

30 g

10 %

Fibre

6 g

22 %

Sugars

15 g

Net Carbs

24 g

Protein

5 g

Vitamin A

164 %

Vitamin C

54 %

Calcium

7 %

Iron

9 %

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 :
Excellent source of  :
Potassium, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Fibre, Folacin, Magnesium, Manganese, Vitamin B6
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits ½
Vegetables 3
Meat and Alternatives 0
Fats ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Low Saturated Fat | Vegetarian | Vegan | Kosher | High Fibre | Low Cholesterol | Halal