Ginger Orange Carrot Soup

Ginger Orange Carrot Soup Recipe - Healthy and Delicious

Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Ginger Orange Carrot Soup is a delicious and nutritious soup that is perfect for a cozy night in or a light lunch. The combination of sweet carrots, zesty orange, and spicy ginger creates a unique and flavorful dish that is sure to please your taste buds.

History

This recipe is a modern twist on traditional carrot soup, which has been enjoyed for centuries in various cultures around the world. Carrots are a versatile and nutritious vegetable that have long been used in soups, stews, and other dishes. The addition of ginger and orange adds a refreshing and unexpected flavor to this classic dish.

Ingredients

2 tsp vegetable oil
2 cups carrots, peeled and sliced
0.5 tsp grated fresh ginger
1 tsp all-purpose flour
2 cups low-sodium, nonfat chicken broth
1 cup skim milk
0.25 cup non-fat powdered milk
1 tbsp frozen orange juice concentrate
1 tsp grated orange zest
0.25 tsp dried thyme
1 bay leaf
salt and pepper, to taste (optional)
non-fat sour cream (optional)
fresh cilantro, chopped for garnish (optional)

How to prepare

Heat oil in a large saucepan over medium-high heat.
Sauté carrots and ginger until lightly browned (about 7 minutes).
Add flour and cook for 1 minute.
Stir in broth, milk, powdered milk, orange juice concentrate, orange zest, thyme, and bay leaf.
Raise heat to boiling, then reduce heat to medium, cover, and simmer for 10 minutes or until carrots are tender.
Discard bay leaf.
Carefully pour soup into a blender and process until smooth.
Season with salt and pepper, to taste.
Serve in bowls with an optional dollop of non-fat sour cream and sprinkle with cilantro.

Variations

Add a pinch of curry powder or cumin for a spicy twist.
Substitute sweet potatoes or butternut squash for the carrots for a different flavor profile.
Stir in a spoonful of Greek yogurt or coconut milk for added creaminess.
Top with toasted nuts or seeds for a crunchy texture.

Cooking Tips & Tricks

Be sure to sauté the carrots and ginger until they are lightly browned to enhance their flavor.

- Adding a touch of flour helps to thicken the soup and create a creamy texture.

- Blending the soup until smooth creates a silky and luxurious consistency.

- Season the soup with salt and pepper to taste, and garnish with fresh cilantro for a pop of color and flavor.

Serving Suggestions

Serve this soup with a side of crusty bread or a simple green salad for a complete and satisfying meal. You can also pair it with a protein-rich main dish such as grilled chicken or tofu for added nutrition.

Cooking Techniques

Be sure to simmer the soup over low heat to allow the flavors to meld together.

- Use a high-powered blender to ensure a smooth and creamy texture.

- Adjust the seasonings to taste, adding more salt, pepper, or herbs as needed.

Ingredient Substitutions

Use olive oil or coconut oil in place of vegetable oil.

- Substitute almond milk or coconut milk for the skim milk.

- Omit the nonfat powdered milk if desired.

- Use lemon zest in place of orange zest for a different citrus flavor.

Make Ahead Tips

This soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Garnish each bowl of soup with a swirl of non-fat sour cream and a sprinkle of fresh cilantro for a beautiful and appetizing presentation. Serve in colorful bowls or mugs for an extra touch of elegance.

Pairing Recommendations

Pair this Ginger Orange Carrot Soup with a crisp white wine such as Sauvignon Blanc or Pinot Grigio for a refreshing and complementary beverage. For a non-alcoholic option, try serving with sparkling water or herbal tea.

Storage and Reheating Instructions

Store any leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stove over low heat or in the microwave until heated through. Stir well before serving.

Nutrition Information

Calories per serving

Each serving of this Ginger Orange Carrot Soup contains approximately 150 calories, making it a light and satisfying option for a meal or snack.

Carbohydrates

Carrots are a rich source of carbohydrates, providing energy to fuel your body throughout the day. This soup is a great way to incorporate healthy carbohydrates into your diet.

Fats

This soup is low in fat, making it a healthy and nutritious option for those looking to maintain a balanced diet. The small amount of vegetable oil adds a touch of richness without adding excess fat.

Proteins

While this soup is not a significant source of protein, the skim milk and nonfat powdered milk provide a small amount of this essential nutrient. Pairing this soup with a protein-rich main dish or side can help you meet your daily protein needs.

Vitamins and minerals

Carrots are packed with vitamins and minerals, including vitamin A, vitamin C, and potassium. These nutrients are essential for maintaining a healthy immune system, promoting good vision, and supporting overall health.

Alergens

This recipe contains dairy in the form of skim milk and nonfat powdered milk. If you have a dairy allergy or intolerance, you can substitute dairy-free alternatives such as almond milk or coconut milk.

Summary

Overall, this Ginger Orange Carrot Soup is a nutritious and delicious option for a light and satisfying meal. Packed with vitamins, minerals, and flavor, this soup is sure to become a new favorite in your recipe rotation.

Summary

Ginger Orange Carrot Soup is a flavorful and nutritious dish that is perfect for any occasion. Packed with vitamins, minerals, and antioxidants, this soup is a healthy and delicious option for a light meal or snack. Try this recipe today and enjoy the warm and comforting flavors of ginger, orange, and carrots in every spoonful.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Ginger Orange Carrot Soup. It was a crisp fall day, and I had just finished picking fresh carrots from my garden. As I flipped through an old cookbook that my mother had passed down to me, I stumbled upon a worn page with a handwritten note in the margin that read, "Aunt Agnes' famous Ginger Orange Carrot Soup recipe."

I had never heard of such a combination before, but the ingredients listed intrigued me - fresh carrots, ginger, oranges, and a hint of cinnamon. I could almost taste the warmth and comfort that this soup promised to bring. I knew I had to give it a try.

The next day, I set to work in my cozy kitchen, peeling and chopping the carrots with care. The sharp, earthy scent of ginger filled the air as I grated it finely into the pot. The oranges added a burst of citrusy sweetness, and a sprinkle of cinnamon added a touch of warmth.

As the soup simmered on the stove, I couldn't help but think back to all the recipes I had learned over the years. From my own mother's hearty stews to my grandmother's delicate pastries, each dish held a story and a memory within its flavors. And now, this Ginger Orange Carrot Soup would soon become a part of that culinary tapestry.

When the soup was finally ready, I ladled it into bowls and garnished it with a dollop of creamy yogurt and a sprinkle of fresh parsley. The vibrant colors and fragrant aroma were a feast for the senses, and I couldn't wait to take my first spoonful.

As I sat down at the table and savored that first taste, I was transported back to my childhood - to lazy Sunday afternoons spent in my grandmother's kitchen, watching her stir pots of bubbling soup and listening to her stories of days gone by. I could almost hear her voice as she shared her own kitchen secrets and passed down her most cherished recipes.

With each spoonful of Ginger Orange Carrot Soup, I felt a connection to those who had come before me - a lineage of strong, creative women who had nurtured their families with love and food. And as I finished the last drop, I knew that this recipe would join the ranks of those cherished dishes, to be shared and enjoyed for generations to come.

So now, whenever I make Aunt Agnes' Ginger Orange Carrot Soup, I do so with a heart full of memories and a spirit of gratitude. For in that simple bowl of soup, I find not just nourishment for the body, but nourishment for the soul - a reminder of the love and legacy that continue to shape my own culinary journey. And for that, I am truly grateful.