Carrot & ginger soup
Low-fat and warming, this bean and vegetable soup makes a healthy lunch or dinner – for even more nutrients, top with sliced almonds
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Prep:15 mins
Cook:30 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 293
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fat 12g
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saturates 1g
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carbs 31g
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sugars 19g
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fibre 8g
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protein 10g
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salt 0.9g
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 carrots (preferably organic), sliced
- 400g can cannellini beans (no need to drain)
- 4 tbsp almonds in their skins, cut into slivers
- sprinkle of nutmeg
Tip
Nutrition notesCarrots 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 goodAlmonds 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.
Method
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.
Pour in the stock, add the carrots, beans and their liquid, then cover and simmer for 20-25 mins until the carrots are tender.
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.
