Healthy Winter Recipe: Nutrient Rich Carrot Ginger Soup

Carrot Ginger Soup
A few more weeks and winters would be knocking on our doors with full power. The most common thing which comes to our mind in this chilly weather is a cup of coffee or tea, isn’t it? But, do you really think tea and coffee are good for our overall health? Sorry, but the answer is ‘No’. These go-to delights can provide warmth but why choose warmth that comes at the cost of taking not-so-healthy elements like caffeine, access sugar, etc.? So, what to do then? What could be a better hot sip that can make your evening much more enjoyable and give you the feeling of warmth? A hot sip of soup is the answer. Know the healthy recipe of nutrient-rich carrot ginger soup.

As winter is the season for lots of fresh fruits and vegetables, a hot bowl of soup can calm those stiff nerves and provide you warmth in the winter evenings. The hot red carrot, the green spinach and the dusty mushroom, all these can make your soup even more tempting and far more nutritious.

On the other side of your chop-board can be the spices, condiments and other immunity-boosting vegetables. Winter can be harsh as it comes with the cold air, dry weather followed by flu and infections. Gratefully, our Indian kitchen is loaded with health benefiting products. A correct mix of few ingredients can fill us up with health and cozy feeling, making it a “Happier Winter”. Ginger, dates, nuts, ragi, bajra, sweet potato, turnip are a few of these treasures.

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Carrot Ginger Soup

So, let us gear up and prepare a nutrition-packed, handy warm meal with a luscious Carrot Ginger Soup and ditch the winter chill.

Here’s what you need to prepare carrot ginger soup (1 serving/1 Bowl)

-3 red carrots
-1tbsp chopped ginger
-⅓ cup chopped onion
-1 cup water or as required
-Salt as per taste
-¼ tsp black pepper powder
-1 tsp olive oil (or you can use butter)
Some fresh herbs like coriander, parsley, mint or dried kasuri methi for garnish

How to prepare carrot ginger soup:
1. Heat 1 tsp olive oil in a saucepan and add chopped onions. Saute till onions soften and turn translucent.
2. Add chopped ginger and saute till the raw aroma of ginger goes away. Now add chopped carrots and season with salt as per taste.
3. Mix well and saute the carrots for 2 minutes. Add 1 cup water and cover the pan with a lid and let it simmer on a low to medium-low flame until carrots are tender and soft. Keep checking in between.
4. Switch off the flame when carrots are cooked and keep the pan aside to let it cool.
5. Now add everything in a blender jar or grinder. Add ½ cup water and blend to a smooth puree.
6. Take all pureed mixture in the same pan and add some more water. Pour this mixture on the pan on a low flame and bring it to the desired consistency. Add black pepper when it starts to boil and mix well.
7. Pour in a soup bowl to serve and garnish with fresh herbs.

Nutritional facts:
-Energy: 100 kcal
-Protein: 2 gm
-Fats: 20 gm
-Carbohydrate: 13 gm
-Fiber: 3 gm

Let us find out what benefits are hidden in this bowl of carrot ginger soup:

– Ginergerol present in ginger has powerful medicinal properties, anti-inflammatory and antioxidant properties. It aids digestion, reduces oxidative stress and helps fight the flu and common cold[1].
– Ginger works excellent against nausea and morning sickness during pregnancy or during chemotherapy[2][3].
– Ginger can help in drastically reducing blood sugar and improving heart disease risk factors [4].
– Carrots are rich in beta-carotene which helps keep your eyes healthy. They are rich in antioxidants. The presence of Vitamin C can boost your immunity and fiber content helps with constipation.

There is a sweet taste in the soup, coming from carrots with the warmth of ginger. Carrots impart a creamy texture to the soup, so there is no need to add any thickening agent. Enjoy your winter evenings with a hot sip of this healthy and tasty carrot ginger soup.

Make sure your body doesn’t fall short of vitamins & minerals. Buy the multivitamin you need and attain optimum nutritional levels TODAY.

(The article is reviewed by Dr. Swati Mishra, Medical Editor)

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References :

[1] Mashhadi, Nafiseh Shokri et al. “Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence.” International journal of preventive medicine vol. 4,Suppl 1 (2013): S36-42.

[2] Viljoen, Estelle et al. “A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting.” Nutrition journal vol. 13 20. 19 Mar. 2014.

[3] Marx W, Ried K, McCarthy A, Vitetta L, Sali A, McKavanagh D et al. Ginger—Mechanism of action in chemotherapy-induced nausea and vomiting: A review. Critical Reviews in Food Science and Nutrition. 2015;57(1):141-146.

[4] Khandouzi, Nafiseh et al. “The effects of ginger on fasting blood sugar, hemoglobin a1c, apolipoprotein B, apolipoprotein a-I and malondialdehyde in type 2 diabetic patients.” Iranian journal of pharmaceutical research : IJPR vol. 14,1 (2015): 131-40.

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