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Nutrition and Fitness

Carrot-Ginger Soup

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Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 40 minutes, including cook time. Using a hand-held immersion blender saves time and reduces clean-up.

Ingredients:

  • 1 medium onion, chopped
  • 1 lb. carrots, about 7-8 large, peeled and chopped
  • 1 tbsp. fresh grated ginger
  • 1 tbsp. canola oil
  • 5 c. low-sodium chicken broth
  • nutmeg and ground pepper

Directions:

  1. In Dutch oven or large, heavy saucepan, add canola oil over medium heat.
  2. Add onion and cook until translucent, about 5 minutes. Do not brown.
  3. Add carrots and ginger and sauté another 5 minutes.
  4. Add chicken broth and bring to boil. Lower heat and simmer about 20 minutes, until carrots are tender and pierce easily with fork.
  5. Using hand-held immersion blender, blend soup in pan until mixture is pureed/smooth. If an immersion blender is not available, transfer the contents of the pot in batches to a blender and puree, then return to pot to warm.
  6. Garnish with sprinkle of nutmeg and ground pepper.

Makes: 4 servings

Serving size: about 1½ c.

Nutritional analysis (per serving):
125 calories
5 g protein
5 g fat
1 g sat. fat
15 g carbohydrate
4 g fiber
5 mg cholesterol
789 mg sodium
67 mg calcium
2 mg iron
35 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This soup can be served warm or cold.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of vitamin A, and a rich source of protein, fiber, niacin, and vitamins K, B6, and C, all of which are essential during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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