Carrot and Ginger Soup
Carrots are packed with beta-carotenes, which help protect the body's cells against damage caused by free radicals.
Save a ton of calories and fat by replacing the whipped cream with low-fat yogurt.
(Percentage of daily recommendation)
|Calorie||256 kcal||(12 %)|
|Protein||3 g||(3 %)|
|Fat||23 g||(20 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6 g||(20 %)|
|Vitamin A||2.2 mg||(275 %)|
|Vitamin D||0.3 μg||(2 %)|
|Vitamin E||3.3 mg||(28 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||1.2 mg||(10 %)|
|Vitamin B₆||0.1 mg||(7 %)|
|Folate||15 μg||(5 %)|
|Pantothenic acid||0.4 mg||(7 %)|
|Biotin||7.3 μg||(16 %)|
|Vitamin B₁₂||0.1 μg||(3 %)|
|Vitamin C||10 mg||(11 %)|
|Potassium||305 mg||(8 %)|
|Calcium||91 mg||(9 %)|
|Magnesium||28 mg||(9 %)|
|Iron||3.1 mg||(21 %)|
|Iodine||26 μg||(13 %)|
|Zinc||1 mg||(13 %)|
|Saturated fatty acids||6.5 g|
|Uric acid||29 mg|
Rinse the orange in hot water and wipe dry. Finely grate the zest and mix with the olive oil.
Peel the carrots and cut into large pieces. Peel and chop the ginger. Peel the shallots and cut into small cubes.
Heat the canola oil in a pot. Sauté the carrots, ginger and shallots until translucent over a medium heat.
Add vegetable broth to cover vegetables, cover with a lid and gently bring to a simmer. Cook over medium heat for 25 minutes.
At the end of the cooking time, puree the soup with an immersion blender until very fine and pass through a sieve into a second pot.
Cut the lemon in half and squeeze. Season the carrot and ginger soup to taste with salt, pepper and lemon juice.
Whip the whipping cream in a separate bowl until slightly stiff.
Warm the carrot soup again and then place in bowls. Place 1 tablespoon of cream in the middle of each. If desired, form a heart with the cream using a small wooden stick.
Pour the orange oil through a fine sieve and sprinkle over the carrot-ginger soup. Serve soup with crispy fried carrot strips, if desired.