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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is NOT safe for those who are lactose intolerant. (You could just leave out the yogurt.)

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"You can do almost anything with soup stock, it's like a strong foundation. When you have the right foundation, everything tastes good." -Martin Yan

The refrigerator light goes on...

Ginger and carrots are made for each other and this soup makes that clear.

The earthy spiciness of the ginger brings out the sweetness of carrots. Both of these are complemented by a bit of zing from the cayenne pepper. You can increase or decrease the amount of cayenne depending on your heat preference, but the yogurt cools the dish down so you may find that nicely offsets the spiciness from the cayenne.

 
 

Ginger Carrot Soup with Spiced Yogurt

Servings: 4 | Serving size: about 1 1/2 cups

Cooking time: 60 minutes

This recipe can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator.

2 tsp. olive oil
2 Tbsp. fresh ginger (minced)
1 large onion (diced)
1 lb. carrots (peeled and thinly sliced)
2 cups no salt added vegetable stock
2 cups water
1/4 tsp. salt
1/4 tsp. cayenne pepper
1/2 cup non-fat Greek yogurt
1/8 tsp. ground nutmeg
1/8 tsp. ground coriander
1/4 tsp. paprika or hot paprika
1 small green onion (thinly sliced crosswise)
1/2 cup light coconut milk
2 ounces goat cheese

Ginger Carrot Soup with Spiced Yogurt recipe from Dr. Gourmet

Place a large sauce pan over medium high heat.

Add the ginger and cook for about 1 minute. Stir continuously.

Add the onion and cook for 5 minutes. Stir frequently.

Add the carrots, vegetable stock, water, salt and cayenne pepper.

Reduce the heat, cover, and simmer for 40 minutes.

While the soup is simmering, place the yogurt, nutmeg, coriander, paprika, and green onion in a small bowl.

Gently fold together and then chill.

When the carrots are soft, puree using a stick blender or a blender.

After the soup has been pureed, add the coconut milk and goat cheese.

Simmer gently until the goat cheese has melted.

Serve topped with the spiced yogurt.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

.

Amount Per Serving

Calories 190 Calories from Fat 81
% Daily Value
Total Fat 9g 11%
    Saturated Fat 4.5g 24%
    Monounsaturated Fat 2.5g
    Trans Fat 0g
Cholesterol 15mg 4%
Sodium 300mg 13%
Total Carbohydrates 21g 8%
    Dietary Fiber 5g 17%
    Sugars 10g
Protein8g
Vitamin A 113% Vitamin C 15%
Calcium 11% Iron 6%
Vitamin K 20mcg Potassium 600mg