Spiced organic carrot and ginger soup
This soup is super-simple to make, with just a few ingredients and three easy steps.
Ingredients
- 600 g British organic carrots, peeled and chopped
- 1 large onion, chopped
- 2 celery sticks, sliced
- 2 garlic cloves, crushed
- 5 cm piece of fresh root ginger, peeled and grated
- 1 tsp medium curry powder
- 1.2 litres vegetable stock
- 100 g low fat soft cheese
- Salt and freshly ground black pepper
- 4 tbsp low fat plain yogurt
Instructions
Put the organic carrots, onion and celery into a large saucepan with the garlic, ginger, curry powder and stock.
Bring up to the boil, then reduce the heat and simmer, partially covered, for 20-25 minutes, or until the vegetables are tender.
Blend the soup to a puree using a hand-held stick blender, or transfer to a food processor or blender and whizz until smooth. Add the soft cheese and blend again until it is thoroughly mixed in. Reheat gently, and season to taste.
Serve, topped with a swirl of natural yogurt and a little extra black pepper.
Recipe Notes
Cook’s tip: Cover, cool and refrigerate the soup, using it within 3 days of making it, and re-heating it thoroughly when ready to serve. Use organic ingredients where possible.
| Per 100g (recipe) | Per serving 600g | RI (%) per 100g (recipe) | RI (%) per serving | |
| Energy KJ | 112 | 671 | 1% | 8% |
| Calories Kcal | 27 | 160 | 1% | 8% |
| Fat | 0g | 2.4g | 0% | 3% |
| Of which saturates | 0.2g | 1g | 1% | 5% |
| Carbohydrate | 4g | 24g | 2% | 9% |
| Of which Sugars | 3.3g | 20g | 4% | 22% |
| Fibre | 1.2g | 7.1g | 5% | 28% |
| Protein | 1.2g | 7.2g | 2% | 14% |
| Salt | 0.41g | 2.4g | 7% | 40% |