26 March 2014

Recipe: Carrot Ginger Soup

Carrot Ginger Soup

Yield: 6 servings (about one cup each)


  • 1 onion
  • 1 lb. carrots
  • 1-inch piece ginger
  • 1 clove garlic
  • 2 tsp. olive oil
  • Pinch cayenne pepper, or more to taste
  • 1 quart water plus 1 Tbs. light miso
  • Salt & freshly ground pepper to taste (or white pepper)
  • Chiffonade of basil or Thai basil for garnish
  1. Peel and coarsely dice onion.
  2. Peel and slice carrots.
  3. Peel and slice ginger (scrape skin off ginger with the dull back-side of a paring knife).
  4. Peel and chop garlic.
  1. Warm olive oil in a heavy bottomed saucepan. Add onion, carrots and ginger.
  2. Sauté over medium heat until starting to soften.
  3. Add garlic, and continue to cook for a minute longer.
  4. Add cayenne, water and miso, and bring to a boil over high heat.
  5. Turn down to a simmer and cook, covered for 15 minutes.
  6. Taste, and add salt and pepper as needed.
  7. Continue to cook another 10 minutes, until very soft. Puree in the blender until smooth. Adjust seasonings and add more water if too thick.
  8. Garnish bowls of soup with a chiffonade of fresh basil or Thai basil, and serve.

Nutritional Analysis:
Calories per serving 53
Calories from fat 16
Total fat 1.7 g
0 Transfat
0 Mg. cholesterol
52 mg. sodium
k271 mg. potassium
Total carbohydrates 9.1 g
Dietary fiber 2.5 g
Sugars 4.4 g
Protein .9 g
Vit A 13%
Vic C 17%
Calcium 09%
Iron 7%
Nutrition grade A
Low in saturated fat
High in dietary fiber, iron and potassium
Very high in vitamin A, B6 and C

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