Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is NOT safe for those who are lactose intolerant. (You could just leave out the yogurt.)
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"You can do almost anything with soup stock, it's like a strong foundation. When you have the right foundation, everything tastes good." -Martin Yan
The refrigerator light goes on...
Ginger and carrots are made for each other and this soup makes that clear.
The earthy spiciness of the ginger brings out the sweetness of carrots. Both of these are complemented by a bit of zing from the cayenne pepper. You can increase or decrease the amount of cayenne depending on your heat preference, but the yogurt cools the dish down so you may find that nicely offsets the spiciness from the cayenne.
Ginger Carrot Soup with Spiced Yogurt
Servings: 4 | Serving size: about 1 1/2 cups
Cooking time: 60 minutes
This recipe can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator.
| 2 tsp. | olive oil |
| 2 Tbsp. | fresh ginger (minced) |
| 1 large | onion (diced) |
| 1 lb. | carrots (peeled and thinly sliced) |
| 2 cups | no salt added vegetable stock |
| 2 cups | water |
| 1/4 tsp. | salt |
| 1/4 tsp. | cayenne pepper |
| 1/2 cup | non-fat Greek yogurt |
| 1/8 tsp. | ground nutmeg |
| 1/8 tsp. | ground coriander |
| 1/4 tsp. | paprika or hot paprika |
| 1 small | green onion (thinly sliced crosswise) |
| 1/2 cup | light coconut milk |
| 2 ounces | goat cheese |
Place a large sauce pan over medium high heat.
Add the ginger and cook for about 1 minute. Stir continuously.
Add the onion and cook for 5 minutes. Stir frequently.
Add the carrots, vegetable stock, water, salt and cayenne pepper.
Reduce the heat, cover, and simmer for 40 minutes.
While the soup is simmering, place the yogurt, nutmeg, coriander, paprika, and green onion in a small bowl.
Gently fold together and then chill.
When the carrots are soft, puree using a stick blender or a blender.
After the soup has been pureed, add the coconut milk and goat cheese.
Simmer gently until the goat cheese has melted.
Serve topped with the spiced yogurt.
Nutrition Facts
Serving size: about 1 1/2 cups
Servings: 4
Amount Per Serving
| Calories 190 | Calories from Fat 81 |
| % Daily Value |
| Total Fat 9g | 11% |
| Saturated Fat 4.5g | 24% |
| Monounsaturated Fat 2.5g | |
| Trans Fat 0g | |
| Cholesterol 15mg | 4% |
| Sodium 300mg | 13% |
| Total Carbohydrates 21g | 8% |
| Dietary Fiber 5g | 17% |
| Sugars 10g | |
| Protein8g |
| Vitamin A 113% | Vitamin C 15% |
| Calcium 11% | Iron 6% |
| Vitamin K 20mcg | Potassium 600mg |