Carrot, orange & ginger soup recipe

  • Serves 4
  • 10 mins to prepare and 20 mins to cook
  • 185 calories / serving
  • Freezable
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156687 carrot soup HERO

Heat the butter in a pan and sweat the onion without colouring until softened. Add the carrots and potato and cook for a further five minutes until softened. Stir in the cumin and grated ginger, the orange zest and juice then cover with the vegetable stock. Bring to the boil and simmer for about 10 minutes until the vegetables are completely soft.

Liquidise in a blender until smooth, then return to the pan. Add the seasoning and stir in the parsley. Serve decorated with orange rounds.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

 

 

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  • Ingredients

  • 25g butter
  • 1 onion, peeled and finely chopped
  • 500g carrots, peeled and finely chopped
  • 1 large potato, peeled and finely diced
  • 2tsp cumin
  • 1-2tsp freshly grated ginger
  • zest and juice of 1 orange
  • 1 litre vegetable stock
  • salt
  • pepper
  • 2tbsp parsley, chopped
  • 1 orange, peeled and sliced into thin rounds
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  • Energy 774kj 185kcal 9%
  • Fat 6.8g 10%
  • Saturates 3.8g 19%
  • Sugars 15.4g 17%
  • Salt 2.7g 45%

of the reference intake
Carbohydrate 25.4g Protein 2.7g Fibre 5.8g

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