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
- Prep:15 mins
- Serves 4
Nutrition per serving
- kcal 293
- fat 12g
- saturates 1g
- carbs 31g
- sugars 19g
- fibre 8g
- protein 10g
- salt 0.9g
- 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
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.
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.