Eat Smart  |  Posted 11.20.14

Carrot-Ginger Soup

Carrot-Ginger Soup

Using a food processor to chop the vegetables makes the prep time super quick for this soup. Use quick pulses just until the onion is chopped to prevent it from getting mushy. Once you've started cooking the onion, chop the carrots. There's no need to worry about getting the sizes just right since the soup is puréed after cooking.

For a milder soup, reduce or eliminate the amount of ginger used.

Be very careful when puréeing a hot soup. Cool slightly before puréeing and avoid filling the blender or food processor more than three-quarter full.

Add calories by increasing the amount of cream used to 1 cup. If you are trying to lose weight, omit the cream.

Makes 5 servings

Prep Time: 15 minutes or less
Total Time: 1 hour or less

Ingredients

  • 2 garlic cloves
  • 1 (1 1/4-inch) piece fresh ginger, peeled
  • 1 onion, quartered
  • 2 Tbsp butter or vegetable oil
  • 1 pound carrots, cut into 1 to 2 inch pieces, or a 1 pound bag baby carrots, rinsed
  • 4 cups reduced-sodium chicken broth
  • 1/2 cup heavy cream, optional
  • salt and freshly ground black pepper

Instructions

  1. In a food processor, with the motor running, drop in the garlic and ginger and purée. Stop the machine, add the onion, and pulse until evenly chopped.
  2. In a stockpot over medium heat, melt the butter. Sauté the onion mixture for 5 to 8 minutes, or until softened.
  3. Meanwhile, pulse the carrots in the food processor until finely chopped. Add to the onion mixture and sauté for 3 to 5 minutes. Add the broth and stir to combine. Bring to a boil. Reduce the heat, partially cover, and simmer for 30 to 40 minutes, or until very tender, stirring occasionally. Stir in the cream. Cool slightly.
  4. Transfer to a blender or food processor and purée (you may need to do this step in two or more batches. Season with salt and pepper.

Nutritional Information Per Serving (about 1 cup): Calories 105, Total Fat 5 g, Total Carbohydrate 13 g, Dietary Fiber 3 g, Sugars 6 g, Protein 3 g, Sodium 490 mg

Recipe from American Cancer Society, What to Eat During Cancer Treatment