Carrot Soup with Orange and Ginger

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Preparation : 10 min Cooking : 30 min
160 calories/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
4 cups vegetable broth 1 L
1/4 cup creamy soy preparation for cooking 65 mL
1 pinch 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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