Carrot and Ginger Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Carrot and Ginger Soup
55 min.
4
168kcal

Suggestions

Ingredients

  • 0.5 medium butternut squash 
  • pound carrots diced peeled
  • inch ginger fresh peeled thinly sliced
  • cloves garlic crushed to taste
  • pinch ground cinnamon 
  • tablespoons olive oil 
  •  onion diced
  • servings salt and pepper to taste
  • cups water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • ladle
  • oven
  • pot
  • blender
  • immersion blender

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C). Scoop seeds out of the butternut squash half, and place cut side down onto a greased baking sheet.
  2. Bake for 30 to 40 minutes, or until softened. Allow to cool, then scoop the squash flesh out of the skin using a large spoon and set aside. Discard skin.
  3. Heat olive oil in a large saucepan or soup pot over medium heat.
  4. Add chopped onion and garlic, and cook, stirring until onion is translucent.
  5. Pour in the water, and add squash, carrots and ginger. Bring to a boil, and cook for at least 20 minutes, or until carrots and ginger are tender.
  6. Puree the mixture in the blender, or using an immersion blender.
  7. Add boiling water if necessary to thin, but bear in mind this is meant to be a thick creamy soup. Return soup to the pan, and heat through. Season with salt, pepper and cinnamon.
  8. Ladle into serving bowls, and pour a thin swirl of cream over the top as a garnish if desired.

Nutrition Facts

Calories168kcal
Protein5.56%
Fat37.14%
Carbs57.3%

Properties

Glycemic Index
30.96
Glycemic Load
4.46
Inflammation Score
-10
Nutrition Score
15.774782512499%

Flavonoids

Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
1.38mg
Kaempferol
0.46mg
Myricetin
0.09mg
Quercetin
5.86mg

Nutrients percent of daily need

Calories:167.84kcal
8.39%
Fat:7.43g
11.43%
Saturated Fat:1.04g
6.52%
Carbohydrates:25.8g
8.6%
Net Carbohydrates:20.14g
7.32%
Sugar:8.69g
9.65%
Cholesterol:0mg
0%
Sodium:289.7mg
12.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.5g
5.01%
Vitamin A:28910.81IU
578.22%
Vitamin C:29.29mg
35.51%
Fiber:5.66g
22.65%
Manganese:0.44mg
22.09%
Potassium:756.9mg
21.63%
Vitamin E:3.12mg
20.83%
Vitamin K:20.38µg
19.41%
Vitamin B6:0.37mg
18.37%
Magnesium:52.7mg
13.18%
Folate:52.54µg
13.13%
Vitamin B1:0.19mg
12.44%
Vitamin B3:2.31mg
11.57%
Calcium:101.17mg
10.12%
Copper:0.18mg
9.1%
Phosphorus:83.27mg
8.33%
Vitamin B5:0.74mg
7.39%
Iron:1.16mg
6.44%
Vitamin B2:0.1mg
5.63%
Zinc:0.52mg
3.48%
Selenium:1.07µg
1.52%
Source:Allrecipes