Orange and carrot soup

Free from dairy, eggs, wheat and nuts


A tasty orange, carrot and ginger soup just the thing to add a bit of zest to your day!


Ingredients - Serves 4 Adults

  • 1 large onion, peeled and sliced
  • 15ml / ½ fl oz. of olive oil
  • 50g / 2 oz. of fresh root ginger, chopped
  • 500g / 17 oz. of carrots, peeled and chopped
  • 1 orange, peeled and chopped
  • 100ml / 3 ½ fl oz. of pure orange juice
  • 500ml / 17 ½ fl oz. of vegetable stock
 

Method

  1. Heat the oil in a saucepan and gently fry the onion until cooked and transparent
  2. Add the chopped ginger, carrots and orange
  3. Add the orange juice and vegetable stock, stir and simmer for 30 minutes
  4. Remove from the heat and allow to cool a little
  5. Blend together with a hand blender
 

Serving Suggestions

Serve with some crusty bread

info

Why not make your own vegetable stock by bringing to the boil; 1 onion, 3 carrots, 1 parsnip and 3 celery stalks. Then simmer for 1 hour and discard the solids once cooked

About this Recipe

This recipe was adapted from the Allergy NI cookbook "Parties, Picnics & Packed Lunches" 

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Orange and carrot soup

Serves

4 Adults

4 Adults

Preparation Time

20 Minutes

20 Minutes

Cooking Time

40 Minutes

40 Minutes

Cost

Low

Low

5-a-day

1 Of Your 5 A Day

1 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Hand Blender, Measuring Jug(for Liquids), Saucepan, Vegetable Peeler, Wooden Spoon

Chopping BoardChopping KnifeHand BlenderMeasuring Jug(for Liquids)SaucepanVegetable PeelerWooden Spoon
Per 1/4 of the recipe
Energy
759kj
181kcal
9%
Fat
4.5g
6%
Saturates
0.7g
3%
Sugars
26.4g
29%
Salt
0.8g
13%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (388g)
Energy196Kj 759Kj
47Kcal 181Kcal
Fat1.2g 4.5g
(of which saturates)0.2g 0.7g
Carbohydrate7.4g 28.8g
(of which sugars)6.8g 26.4g
Fibre1.6g 6.1g
Protein0.8g 3.1g
Salt0.2g 0.8g

Recipe rating

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