Carrot-Ginger Soup

Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 40 minutes, including cook time. Using a hand-held immersion blender saves time and reduces clean-up.

Ingredients:

• 1 medium onion, chopped
• 1 lb. carrots, about 7-8 large, peeled and chopped
• 1 tbsp. fresh grated ginger
• 1 tbsp. canola oil
• 5 c. low-sodium chicken broth
• nutmeg and ground pepper

Directions:

1. In Dutch oven or large, heavy saucepan, add canola oil over medium heat.
2. Add onion and cook until translucent, about 5 minutes. Do not brown.
3. Add carrots and ginger and sauté another 5 minutes.
4. Add chicken broth and bring to boil. Lower heat and simmer about 20 minutes, until carrots are tender and pierce easily with fork.
5. Using hand-held immersion blender, blend soup in pan until mixture is pureed/smooth. If an immersion blender is not available, transfer the contents of the pot in batches to a blender and puree, then return to pot to warm.
6. Garnish with sprinkle of nutmeg and ground pepper.

Makes: 4 servings

Serving size: about 11/2 c.

Nutritional analysis (per serving):
125 calories
5 g protein
5 g fat
1 g sat. fat
15 g carbohydrate
4 g fiber
5 mg cholesterol
789 mg sodium
67 mg calcium
2 mg iron
35 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This soup can be served warm or cold.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of vitamin A, and a rich source of protein, fiber, niacin, and vitamins K, B6, and C, all of which are essential during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD

Related Resources

Allrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information.

National Center for Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.

Food Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.

Women, Infants, and Children (WIC) The Special Supplemental Nutrition Program for Women, Infants, and Children - better known as the WIC Program - serves to safeguard the health of low-income women, infants, & children up to age 5 who are at nutritional risk by providing nutritious foods to supplement diets, information on healthy eating, and referrals to health care.

MyPlate for Moms MyPlate for Moms tailors the USDA's food guide to suit the individual needs of pregnant and nursing women.

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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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