Jamaican Carrot Soup

Vegetarian
Gluten Free
Health score
10%
Jamaican Carrot Soup
45 min.
10
225kcal

Suggestions

Ingredients

  •  bartlett pears--peeled firm cored ripe cut into 1/2-inch dice
  •  bay leaf 
  • pounds carrots sliced
  • cups chicken stock see low-sodium canned
  • 0.3 cup flat-leaf parsley chopped
  • 0.5 teaspoon ginger minced
  • 0.1 teaspoon ground allspice 
  • 0.3 teaspoon ground allspice 
  • 0.3 teaspoon ground cumin 
  • tablespoon juice of lemon fresh
  • teaspoons juice of lemon fresh
  • 0.1 teaspoon nutmeg freshly grated
  • large onion thinly sliced
  • large plantains ripe
  • small potatoes red peeled sliced
  • 10 servings salt 
  • 10 servings salt and pepper freshly ground
  • large scallions thinly sliced
  • teaspoon soya sauce 
  • teaspoon thyme leaves chopped
  • tablespoons butter unsalted
  • 10 servings vegetable oil for frying
  • 0.3  to seeded thinly sliced

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • ladle
  • oven
  • blender

Directions

  1. MAKE THE SOUP: Melt the butter in a large, heavy saucepan.
  2. Add the carrots and onion and season with salt and pepper. Cook over moderately low heat, stirring occasionally, until the vegetables are softened and golden, about 30 minutes.
  3. Add the scallions, Scotch bonnet, soy sauce, thyme, ginger, cumin, allspice and nutmeg and stir until fragrant, about 4 minutes.
  4. Add the stock, potato and bay leaf and bring to a boil. Cover and simmer over low heat until the potato is tender, about 25 minutes.
  5. Remove the soup from the heat and let stand for 10 minutes, then remove the bay leaf. Puree the soup in batches in a blender and return it to the saucepan. Season the soup with the lemon juice and salt and pepper.
  6. MAKE THE PEAR RELISH: In a medium bowl, toss the pears with the lemon juice. Fold in the parsley, allspice and nutmeg. Chill the relish.
  7. MAKE THE PLANTAIN CHIPS: Peel the plantain and thinly slice it on the diagonal. In a large skillet, heat 1/4 inch of oil until shimmering.
  8. Add half of the plantain slices and fry over moderate heat until golden brown and crisp, about 2 minutes per side.
  9. Drain on paper towels while you fry the rest. Season with salt just before serving.
  10. Reheat the soup. Ladle into shallow bowls and garnish with the cold pear relish.
  11. Serve with plantain chips.
  12. Make Ahead: The soup can be refrigerated for up to 3 days and the pear relish for 1 day. The plantains can be fried early in the day; reheat them in the oven.

Nutrition Facts

Calories225kcal
Protein8.54%
Fat37.26%
Carbs54.2%

Properties

Glycemic Index
40.38
Glycemic Load
6.87
Inflammation Score
-10
Nutrition Score
16.113478326279%

Flavonoids

Eriodictyol
0.17mg
Hesperetin
0.51mg
Naringenin
0.05mg
Apigenin
3.24mg
Luteolin
0.21mg
Isorhamnetin
0.75mg
Kaempferol
0.47mg
Myricetin
0.26mg
Quercetin
4.43mg

Nutrients percent of daily need

Calories:225.19kcal
11.26%
Fat:9.83g
15.13%
Saturated Fat:4.33g
27.09%
Carbohydrates:32.18g
10.73%
Net Carbohydrates:26.2g
9.53%
Sugar:15.74g
17.49%
Cholesterol:15.05mg
5.02%
Sodium:534.71mg
23.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.07g
10.14%
Vitamin A:15793.89IU
315.88%
Vitamin K:71.37µg
67.97%
Vitamin C:20.3mg
24.61%
Fiber:5.98g
23.93%
Potassium:717.21mg
20.49%
Vitamin B3:3.4mg
16.98%
Vitamin B6:0.26mg
13.06%
Manganese:0.26mg
12.89%
Copper:0.23mg
11.33%
Phosphorus:110.57mg
11.06%
Folate:41.28µg
10.32%
Vitamin B2:0.15mg
8.9%
Magnesium:32.37mg
8.09%
Vitamin E:1.16mg
7.7%
Vitamin B1:0.11mg
7.29%
Iron:1.3mg
7.24%
Calcium:61.17mg
6.12%
Vitamin B5:0.43mg
4.27%
Zinc:0.61mg
4.05%
Vitamin B12:0.15µg
2.56%
Selenium:0.74µg
1.05%
Source:My Recipes