Carrot and Miso Soup

2 Reviews
100% would make this recipe again

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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 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.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

160

Fat

4 g

6 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

740 mg

31 %

Carbohydrate

29 g

10 %

Fibre

6 g

22 %

Sugars

14 g

Net Carbs

23 g

Protein

4 g

Vitamin A

164 %

Vitamin C

54 %

Calcium

7 %

Iron

9 %
More info

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
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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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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