This orange and carrot soup is spiced with fresh ginger. A bit of spice, a bit of sweet, a bunch of healthy goodness. An easy soup recipe that’s also easy on your wallet.
The main character in the book had vision problems.
So when I hosted my book group, I thought we should channel some good vibes and eat an eye-friendly soup. Turns out no one else noticed the dietary connection, but I’m hear to tell you, they liked the soup!
Like I said, the reason I made carrot soup was because carrots are rich in beta-carotenes, which help vision. These powerful compounds provide protection against macular degeneration and the development of cataracts. If you can find them, purple carrots are even more eye-popping nutrition-wise than orange or red carrots.
How to cook carrots
Some foods are more nutritious when eaten raw, but you get more bang for your carrot when it’s cooked. That’s because heat breaks down cell walls and makes more nutrients available.
Maximize health benefits by using whole carrots. Whole carrots provides more carrot goodness than chopping before cooking. Just slice or chop after cooking,
Many recipes suggest boiling carrots, but that’s not ideal. Boiling moves the good-for-you water-soluble nutrients into the water. That’s not a problem if you use the cooking water. I doubt you’re doing that regularly, right?
But if you steam or sauté you get more nutrients because the veggies are in contact with less water. Adding a little fat when you cook them increases absorption of those beta-carotenes. Think of roasting carrots with a bit of olive oil drizzled over.
How to store carrots
While baby carrots are some of the most convenient snacks around, because they’ve been trimmed to be uniform in size, they’ve lost their more nutrient-rich outer layer. To maximize your carrot bang-for-buck, buy whole carrots and trim them yourself.
Carrots are budget friendly because they can be stored longer than many vegetables. They are best kept refrigerated in a plastic bag in the crisper drawer, but not stored with fruit. Fruits produce a gas as they ripen that decreases the storage life of carrots. Rather than store them too long, why not make soup?
How to make Carrot Orange Ginger Soup with Coconut Milk
This carrot soup fills the house with yummy aromas, and it tastes as good as it smells. Find canned unsweetened coconut milk in the Asian foods section at the grocery store.
Cook onion, ginger, garlic, jalapeno, and garam masala in a pot with a bit of oil. Add carrots and sweet potato, cook 3-4 minutes.
Pour in coconut milk, water, chicken broth (vegetables broth or water can be substituted) and orange juice. Cook until carrots and sweet potato are tender, about 20 minutes. Puree if you like.
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Orange and Carrot Soup
Orange and Carrot Soup seasoned with ginger, garam masala and canned coconut milk. A bunch of healthy goodness in an easy soup that’s also easy on your wallet.
- Prep Time: 10 mins
- Cook Time: 35 mins
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: stove
- Cuisine: Asian
- 1 tablespoon canola oil
- 2 yellow onions, chopped
- 1 3-inch piece ginger, peeled, chopped
- 1 garlic clove, chopped
- 1 jalapeno pepper, seeded, minced
- 1 tablespoon garam masala
- 2 pounds carrots, trimmed
- 1 medium sweet potato, cut into 1-inch dice
- 1 can unsweetened coconut milk
- 32 ounces chicken broth
- 1 cup orange juice
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- Add oil to an 8-quart pan and heat over medium heat. Add onion, cook until translucent, about 10 minutes.
- Add ginger, garlic, jalapeno and garam masala, cook 2 minutes. Add carrots and sweet potato and cook 3-4 minutes.
- Pour in coconut milk, fill coconut can with water and add that to pot. Pour in chicken broth and orange juice. Stir well. Bring to boil, cover and allow a gentle boil until carrots and sweet potato are tender, about 20 minutes.
- Allow soup to cool slightly. Pour in a blender and blend until smooth.
No need to peel the carrots or sweet potato, just gove them a good scrub under running water.
- Serving Size: 1 cup
- Calories: 275
Keywords: vegetable soup, carrot and sweet potato soup, how to store carrots, how to cook carrots