Recipe: Carrot, orange and ginger soup
The key to eating healthily when you have a busy lifestyle is organisation. This soup is really simple and can be eaten straight away, stored in the fridge for a few days or frozen in portions to take out and use as you need.
What's great about these ingredients?
- CARROTS are a great source of beta-carotene, converting to vitamin A in the body to help with tissue repair. Furthermore, carrots are a source of fibre for healthy digestion and rich in other vitamins including vitamin A, Vitamin C, Vitamin K and vitamin B8. They have been linked to helping fight certain types of cancer.
- GINGER contains Gingerol, a Substance With Powerful Medicinal Properties and has traditionally been used to help digestion, reduce nausea and help fight cold and flu viruses.
- ORANGES are high in immune-system boosting vitamin C and also contain mood-lifting B vitamins.
- 1-2tbsp Cold pressed rapeseed oil
- Large onion, peeled and roughly chopped
TIMESAVING OPTION: Use frozen chopped onions, available at most supermarkets. No peeling or chopping!
- 1kg bag of carrots, peeled and roughly chopped into chunks
- Zest and juice of 1 large orange
- 1 litre vegetable stock
- Fresh ginger - Thumb size chunk, peeled and chopped (You can use less if you do not want a strong ginger taste)
- 1-2 tbsp raw honey (optional)
TIMESAVING TIP: Don't bother carefully chopping all the vegetables or worry about them being finely diced / the same size - you are going to blend the soup at the end anyway!
- Gently fry the onions in a pan with the oil for about 10 minutes until soft.
- Add the carrots, ginger, orange zest and stock. Stir then bring to a boil. Add a lid and reduce the heat to gently simmer for around 20 minutes until the carrots are tender.
- Stir in the honey if using (I find this takes away any bitterness from the ginger)
- Blend in a food processor or blender until smooth.
- Add the orange juice and heat if serving immediately, otherwise leave to cool then transfer into an airtight container to go in to the fridge. The soup can be frozen in portions then defrosted and heated as required, or reheated once.
Serving & storage
I like to serve with a swirl or natual yogurt, a good sprinkle of black pepper and some oat cakes.
STORAGE TIP: Glass containers with lids are perfect for storing food in the fridge, you can see what is in them and they will not absorb any stains or smells from food. Best of all no nasty chemicals like BPA will transfer in to your food.