Carrot Soup with Orange and Ginger

293 Reviews
95% would make this recipe again

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Preparation : 10 min Cooking : 30 min
120 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
2 cups chicken broth 500 mL
2 cups water 500 mL
1/4 cup cream 15% [optional] 65 mL
1 pinch salt [optional] 0.2 g
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, broth and water. 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 cream 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. Cream should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

120

Fat

3 g

5 %

Saturated 0.3 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

420 mg

18 %

Carbohydrate

24 g

8 %

Fibre

4 g

16 %

Sugars

12 g

Net Carbs

20 g

Protein

2 g

Vitamin A

164 %

Vitamin C

54 %

Calcium

6 %

Iron

5 %
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, Vitamin B6
Source of  :
Calcium, Copper, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin E
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 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

293 Reviews (285 with rating only) 95% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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Top Reviews

View All Reviews
april 21, 2009 | I would make this recipe again

It is very easy to make, however I added a bit of turmeric and next time I will add some cumin to add a bit of a spicier taste to it. Maybe some AllSpices grounded will also add a really good touch. Overall, a very healthy soup that looks very sophisticated in a bowl, with a twirl or cream on top.

Useful 8
february 03, 2009 | I would make this recipe again

I loved this soup. I was afraid it would be too strong, but you can either cut the ginger a bit or add a little more cream to dampen the flavour. We are definitely making this again!

Useful 6
GreCan1
march 02, 2016 | I would make this recipe again

I've made this soup a few times when we've had guests and they all loved it. I used orange juice from concentrate & skim milk -- it doesn't affect the taste nor the texture.

Useful 4

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