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Carrot & ginger soup

Carrot & ginger soup in a bowl topped with almonds

Carrot & ginger soup

Name: Carrot & ginger soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: British
Ingredients: 1 tbsp rapeseed oil; 1 large onion chopped; 2 tbsp coarsely grated ginger; 2 garlic cloves sliced; ½ tsp ground nutmeg; 850ml vegetable stock; 500g carrot (preferably organic), sliced; 400g can cannellini beans (no need to drain); 4 tbsp almonds in their skins, cut into slivers; sprinkle of nutmeg

Sara Buenfeld

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Serves 4

Easy

Prep: 15 mins

Cook: 25 mins - 30 mins

A star rating of 4.4 out of 5.95 ratingsRate

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Low-fat and warming, this carrot and bean soup makes a healthy lunch or dinner - for even more nutrients, top with sliced almonds

Freezable

Healthy

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp rapeseed oil
1 large onion

chopped
2 tbsp coarsely grated ginger
2 garlic cloves

sliced
½ tsp ground nutmeg
850ml vegetable stock
500g carrot

(preferably organic), sliced
400g can cannellini beans

(no need to drain)

Supercharged topping

4 tbsp almonds

in their skins, cut into slivers
sprinkle of nutmeg

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Nutrition: per serving

kcal293
fat12g

low
saturates1g
carbs31g
sugars19g
fibre8g
protein10g
salt0.9g

low

Method

step 1

Heat the oil in a large pan, add the onion, ginger and garlic, and fry for 5 mins until starting to soften. Stir in the nutmeg and cook for 1 min more.
step 2

Pour in the stock, add the carrots, beans and their liquid, then cover and simmer for 20-25 mins until the carrots are tender.
step 3

Scoop a third of the mixture into a bowl and blitz the remainder with a hand blender or in a food processor until smooth. Return everything to the pan and heat until bubbling. Serve topped with the almonds and nutmeg.

RECIPE TIPS

NUTRITION NOTES

Carrots are rich in carotenoids, which our bodies convert to vitamin A – vital for a healthy respiratory system. Ginger protects and heals the gut and eases stomach upsets and nausea.

IT'S ALL GOOD

Almonds are rich in vitamin E - eat with their skins intact, because flavonoids found in the skins more than double the potency. Nutmeg has anti-microbial properties; also enhances digestion and stimulates appetite.

Recipe from Good Food magazine, October 2015

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A star rating of 4.4 out of 5.95 ratings

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