Carrot-Ginger Soup
Healthy, because
Even smarter
Nutritional values
We cannot eat enough ginger during the cold season, because the secondary plant substance gingerol protects us from flu-like infections. The pungency gets our whole metabolism going and thus makes us awake. Beta-carotene from the carrots not only adds a nice colour to the soup but also gives us a fresh skin tint.
If you serve the soup as a light appetizer, you can reduce the amount of cream or replace it with a lighter alternative such as soy cream. If the soup is intended as a main meal, you can sprinkle it with chopped nuts and serve it with a wholemeal baguette. An Asian variation is to replace the cream with coconut milk and season the soup with curry powder.
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 37.5 μg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 2 yellow onion
- 1 ½ centimeters fresh ginger
- 600 grams carrots
- 2 Tbsps vegetable oil
- 800 milliliters Vegetable broth
- 150 milliliters Whipped cream (at least 30% fat content)
- salt
- freshly ground peppers
- 2 Tbsps freshly chopped parsley
Preparation steps
Peel and finely chop the onions. Peel and finely grate the ginger. Peel the carrots, dice 1 carrot finely, set aside and cut the rest into bite-size pieces.
In a saucepan heat the oil and cook the onions, stirring occasionally until translucent. Add the carrot and ginger and sauté briefly. Add the broth and bring to a boil. Reduce to a simmer and cook over medium heat until the carrots are tender, 20-25 minutes.
Add the cream to the soup and working in batches, puree until smooth. Return the soup to the pot and stir in the reserved carrot cubes. Bring the soup to a simmer, season with salt and pepper and pour into a preheated soup tureen, or bowls. Serve sprinkled with freshly chopped parsley.
