OMG! This soup though! Seriously, I guarantee it will be a crowd pleaser. When cooking for workmates, friends or family, it covers your clean eaters, vegetarians, vegans and anyone who is avoiding gluten or dairy — all in one pot!
Gingered Citrus Carrot Soup
- 1 tbsp vegetable oil (I used coconut oil)
- 1 cup chopped onion
- 1 tsp minced garlic (about 2 large cloves)
- 4 cups sliced carrots
- 4 cups sodium-reduced vegetable stock
- 1 cup water
- 1/2 cup quinoa
- 2 tsp grated fresh ginger
- 1 1/2 tsp grated lemon or lime zest (I used lemon)
- 1/2 tsp salt (Himalayan or sea salt)
- 1/4 tsp cayenne pepper or to taste (I used 3 drops of mild Sriracha Pepper Sauce instead — but it’s insanely hot, so use sparingly)
- 1/2 cup 10% cream (I used probiotic yogurt)
- 1 tbsp sliced chives (I used fresh basil leaves)
DIRECTIONS: Heat a large saucepan on medium-low heat. Add the oil and onions. Cover and cook for 7 minutes or until the onions start to soften. (Add a spoonful of water if the pan gets dry.) Stir in the garlic and cook for another minute. Add the carrots, stock, water, and quinoa. Cover and simmer for 25 minutes or until the carrots are very tender. Remove from the heat and let cool slightly. Purée in a blender, one half at a time, until smooth or use a hand blender. Return soup to the saucepan and return to a simmer. Add the ginger, zest, salt and cayenne. Simmer the soup for 2 or 3 minutes. Stir in the cream (if using) or garnish with a drizzle just before serving. Garnish with chives (if using) and serve. Serves 6.
SLOW COOKER: If using the slow cooker, add the onions, garlic, carrots, stock, water and quinoa. Cook all ingredients on high for 3 to 3 1/2 hours or on low for 6 to 8 hours. Follow the same instructions to purée and serve the soup.
NUTRITIONAL INFORMATION: Per Serving — Energy 130 calories; Protein 3 g; Carbohydrates 22 g; Dietary Fibre 5 g; Fat 3.5 g; Sugar 7 g; Cholesterol 0 mg; Sodium 150 mg
- I got a great result for minimal effort! Sam said it tasted like “restaurant quality” soup. Would be totally suitable for a casual dinner party.
- Inexpensive and super easy to make.
- You will need a zester, a grater, and immersion blender (or similar).
- For a bit healthier twist, I garnished with a swirl of plain, probiotic yogurt and fresh basil leaves (see photo). I also scooped about a cup (or so) of the blended soup into a large measuring cup, added the zest, ginger, salt and Sriracha sauce to that instead, blended it again until very smooth and then stirred all of it back into the main pot of soup. Honestly? This allows you to shave the zest off your lemon with a knife and finely chop the ginger rather than grating it, saving both time and possibly your fingers.
- Go easy on the ginger and spices for those with a more delicate palate — it may be worth separating some of the soup base into another pot and preparing a low-key version just for them!
- Source: Patricia Green & Carolyn Hemming’s Quinoa Revolution