Carrot Ginger Soup and Its Nutritional Information

Carrot Ginger Soup and Its Nutritional Information

Ingredients

To prepare carrot ginger soup, you’ll need the following:

  • 4 cups of carrots, peeled and sliced
  • 1 medium onion, finely chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of fresh ginger, grated
  • 2 tablespoons of olive oil or butter
  • 4 cups of vegetable broth
  • 1 cup of coconut milk or heavy cream
  • Salt and pepper to taste
  • Optional garnish: Fresh parsley, a drizzle of cream, or toasted seeds

Step-by-Step Recipe

  1. Prepare the Vegetables:
    • Peel and slice the carrots, and set them aside.
  2. Sauté the Aromatics:
    • In a large pot, heat the olive oil or butter over medium heat. Add the onions, garlic, and ginger, cooking until fragrant (about 3-5 minutes).
  3. Cook the Carrots:
    • Add the sliced carrots to the pot and sauté for 5 minutes, stirring occasionally.
  4. Add Broth and Simmer:
    • Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for 20-25 minutes, or until the carrots are tender.
  5. Blend the Soup:
    • Use an immersion blender to puree the soup until smooth. Alternatively, transfer portions to a blender and blend until creamy, then return it to the pot.
  6. Incorporate the Coconut Milk:
    • Stir in the coconut milk or heavy cream and heat gently without boiling. Season with salt and pepper to taste.
  7. Serve and Enjoy:
    • Ladle the soup into bowls and garnish with fresh parsley, a drizzle of cream, or toasted seeds for added flavour and texture.

Nutritional Information

Here’s a breakdown of the approximate nutritional values for one serving of carrot ginger soup (based on the above recipe, serving 4):

  • Calories: 150-200
  • Protein: 2g
  • Carbohydrates: 18g
  • Fat: 9g
  • Fiber: 4g
  • Sodium: 400-600mg (varies based on broth used)
  • Sugar: 7g

Tips for Customization

  • Spice It Up: Add a pinch of cayenne pepper or turmeric for extra warmth and health benefits.
  • Add Protein: Stir in cooked lentils or chickpeas for a more filling meal.
  • Dairy-Free Option: Use coconut milk for a vegan-friendly soup.

Try this recipe today and savour the wholesome goodness of homemade carrot ginger soup!

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