Ginger, Carrot & Yam Soup
Adapted from the cookbook Cooking Vegetarian by Vesanto Melina, RD and chef Joseph Forest, this sweet and spicy vegan soup is full of antioxidants, thanks mostly to the carrots and yam. These two vegetables get their bright orange colour from beta carotene, a compound that is converted to vitamin A in our bodies.
Ginger is also well-known for its medical properties; most of the research on ginger has been done with gingerol, a phytochemical which has been shown to have antioxidative and antibacterial properties. This soup also contains a few spices, which have very high antioxidant activity, but unfortunately only appear in small amounts in our diet.
Ingredients (Makes 9 cups)
- 1 tbsp (15 mL) olive oil
- ½ small onion, sliced
- ¼ cup (60 mL) chopped ginger
- 4 cups (1 L) water
- 4 cups (1 L) chopped carrots
- 2 cups (500 mL) peeled, chopped yams
- 1 medium orange, peeled, seeded and chopped
- 1 tsp (5 mL) ground coriander
- ½ tsp (2 mL) salt
- ¼ tsp (1 mL) allspice
- ¼ tsp (1 mL) nutmeg
- ½ cup (125 mL) apple juice
Method
- Heat the oil in a large pot over medium heat and cook the onion and ginger for 3-5 minutes, or until translucent.
- Add the water, carrots, yams, orange, coriander, salt, allspice and nutmeg and bring to a boil. Reduce heat, cover and simmer for 15-20 minutes, or until carrots and yams are soft. Skim off foam that develops on top of the soup, if desired.
- Using a hand blender, blend the soup until smooth. (You can also transfer the soup into a blender for this.) Add the apple juice, and reheat before serving. Stir in a dollop of plain yogurt or sour cream, if desired.
Nutrition Info (per cup)
98 calories, 2 g fat (0.3 g saturated, 0 g trans), 0 mg cholesterol, 20 g carbohydrate (4 g fibre, 6 g sugar), 1 g protein, 153 mg sodium.
