EatSmarter exclusive recipe

Carrot and Ginger Soup

with Orange Oil
4.92
Average: 4.9 (25 votes)
(25 votes)
Carrot and Ginger Soup

Carrot and Ginger Soup - A creamy soup with aromatic spices and a fruity note

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Health Score:
7,8 / 10
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
256
calories
Calories

Healthy, because

Even smarter

Nutritional values

Part of the beta-carotene in carrots is converted into vitamin A, the rest is an antioxidant that protects our body cells. Due to the easily digestible sugar, carrots are also very digestible and are easy on the gastrointestinal tract.

If you use a low-fat yoghurt for the carrot-ginger soup instead of the whipped cream, you will save a lot of calories.

1 serving contains
(Percentage of daily recommendation)
Calorie256 kcal(12 %)
Protein3 g(3 %)
Fat23 g(20 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A2.2 mg(275 %)
Vitamin D0.3 μg(2 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.2 mg(10 %)
Vitamin B₆0.1 mg(7 %)
Folate15 μg(5 %)
Pantothenic acid0.4 mg(7 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C10 mg(11 %)
Potassium305 mg(8 %)
Calcium91 mg(9 %)
Magnesium28 mg(9 %)
Iron3.1 mg(21 %)
Iodine26 μg(13 %)
Zinc1 mg(13 %)
Saturated fatty acids6.5 g
Uric acid29 mg
Cholesterol23 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
2 tablespoons
Olive oil (best quality)
4
Carrots (300 grams)
1 piece
fresh Ginger root (about 25 grams)
2
small Shallots
1 tablespoon
500 milliliters
½
50 milliliters
Preparation

Kitchen utensils

2 Pots, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Fine-mesh sieve, 1 Ladle, 1 Immersion blender, 1 Lid, 1 Citrus juicer

Preparation steps

1.
Carrot and Ginger Soup preparation step 1

Rinse the orange in hot water and wipe dry. Finely grate the zest and mix with the olive oil.

2.
Carrot and Ginger Soup preparation step 2

Peel the carrots and cut into large pieces. Peel and chop the ginger. Peel the shallots and cut into small cubes.

3.
Carrot and Ginger Soup preparation step 3

Heat the canola oil in a pot. Sauté the carrots, ginger and shallots until translucent over a medium heat.

4.
Carrot and Ginger Soup preparation step 4

Add vegetable broth to cover vegetables, cover with a lid and gently bring to a simmer. Cook over medium heat for 25 minutes.

5.
Carrot and Ginger Soup preparation step 5

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.

6.
Carrot and Ginger Soup preparation step 6

Cut the lemon in half and squeeze. Season the carrot and ginger soup to taste with salt, pepper and lemon juice.

7.
Carrot and Ginger Soup preparation step 7

Whip the whipping cream in a separate bowl until slightly stiff.

8.
Carrot and Ginger Soup preparation step 8

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. 

9.
Carrot and Ginger Soup preparation step 9

Pour the orange oil through a fine sieve and sprinkle over the carrot-ginger soup. Serve soup with crispy fried carrot strips, if desired.