Carrot Soup with Orange and Ginger

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Ingredients

??? canola oil ???
??? onions, coarsely chopped ???
??? carrots, coarsely chopped ???
??? orange juice, freshly squeezed ???
??? gingerroot, coarsely grated ???
??? vegetable broth ???
??? creamy soy preparation for cooking ???
??? 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 the 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. Purée the soup in a blender or processor, then pour it back into the pot. Stir in the creamy soy preparation and just warm the soup a few minutes. Adjust the seasoning then serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Creamy soy preparation should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

160

Fat

6 g

9 %

Saturated 0.6 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

26 g

9 %

Fibre

5 g

19 %

Sugars

14 g

Net Carbs

21 g

Protein

3 g

Vitamin A

164 %

Vitamin C

54 %

Calcium

6 %

Iron

6 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables 3
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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