Carrot Ginger Soup!

After our trip to the farm this weekend to pick up our winter share and harvest our very own carrots {I am still so excited I had the opportunity to pull carrots out from the ground!}… I was on a mission to make up a delicious carrot-based meal.

And soup it is!

This simple Carrot Ginger Soup is delicious.

I dressed up the soup with some roasted kale shreds and toasted macadamia nuts. {I do get fancy sometimes!}

Check it out!

First I cleaned all the dirt off of my freshly picked carrots.

Then I peeled and cut them in thirds.

Popped them in a large stock pot with some chicken broth (FODMAPer use homemade broth) and some minced ginger.

When the carrots became fork tender, I whirled the soup in my Ninja blender.

Then since I had some kale, I cut it in to small strips, tossed in a bit of olive oil and sea salt and baked until crispy.

I also toasted some macadamia nuts too.  Wow…macadamias taste especially good toasted up.

I topped my carrot soup with a bit of kale and some nuts—and lunch was on.

Here’s the soup for my two men who happen to be looking for some lunch. How lucky are they?  

And we all cleaned our plates bowls…even me.  A full tummy and a happy tummy. 

I do love carrots, do you?

Carrot Ginger Soup with Kale Shreds and Toasted Macadamias

Ingredients

  • 8 cups chopped carrots, peeled and cut in thirds
  • 5 cups reduced sodium and reduced fat chicken broth {FODMAPers make onion/garlic free chicken broth}
  • 1 Tablespoon minced ginger (Fresh or jarred)
  • Salt and pepper, to taste
  • 1 cup kale, cut in thin strips
  • 1-2 teaspoons olive oil
  • 2/3 cup macadamia nuts

Instructions

  1. Add carrots, broth and ginger in large stock pot over high heat until boiling.
  2. Reduce heat to medium and simmer until carrots are fork tender, about 20 minutes.
  3. Add a bit of salt and pepper to season the soup.
  4. Remove from heat and let cool for about 20 minutes.
  5. Meanwhile, cook up kale and nuts; preheat oven to 350 degrees.
  6. Line cookie sheet with parchment. Place kale and nuts on cookie sheet--in separate sections as they cook for different length of time.
  7. Drizzle oil over kale and massage oil into kale evenly.
  8. Sprinkle kale with a dash of salt.
  9. Bake kale and nuts.
  10. Nuts will be toasted in about 5 minutes; when toasted remove and set aside and return cookie sheet to oven.
  11. Bake kale for about another 8-10 minutes being careful not to burn. Stir occasionally for even cooking. Kale should be texture of tissue paper-light and airy.
  12. When soup cools a bit, add to blender and puree for about 3 minutes.
  13. Return soup to stockpot and reheat to warm.
  14. Serve soup in soup bowls, top with kale shreds and toasted macadamias.
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About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

9 thoughts on “Carrot Ginger Soup!

  1. Hi Kate!

    This is a tad random but I was wondering if yogurt covered pretzels or yogurt covered raisins could be a problem for people with IBS. I usually stick to the 1/4 cup serving but find myself feeling very sick afterward. I am realizing they are a no no but not sure if its the milk coating or the raisin itself?
    Would love to hear your thoughts!
    Thanks!

    1. NO question is random here! Ha!
      It likely is the raisins–dried fruit is tough for many–as it is so concentrated- so the ‘fructose load is high’ combined with the extra sugar in the outer coating. Any yes, the milk in the coating could be another issue.

      1. Thanks so much! Read the ingredients thought it would be ok because I generally can tolerate milk chocolate well (in SMALL amounts) but everytime I eat them, I experience the bloating and gurgling feeling so definitely think it might be the raisins! Will ditch them out and stick to good old fashioned plain yogurt.
        Thanks again!!!

  2. Hi Kate, this looks great. I have been making carrot soup a lot lately, so happy you posted this so I can switch it up a little. I am not a huge fan of ginger, any suggestions on what I can swap that out for?
    Thanks again,
    Kristen

  3. Hi Kate, I just purchased your book the complete idiot’s guide to eating well with IBS and just glanced through quickly. I noticed that a lot of the recipes contain foods high in Fodmaps which may be a problem for me as I am trying eliminate these at the moment. Do you have any suggestions for me. I am also mostly vegetarian eating some fish and would like to have a good Fodmap friendly veggie broth.

    1. Hi Debbie,
      MY book The Complete Idiot’s Guide to Eating Well with IBS is written as an easy to read book about the IBS body. There is an introduction to FODMAPs which were relatively unheard of in the US when I wrote the book in 2009. The diet has been updated as well so although some of the recipes are consistent with the current low FODMAP diet, many can be easily tweaked to lower FODMAPs. My blog has many recipes so poke around–this recipe made originally with cashews has been tweaked and made with tofu and walnuts. http://blog.katescarlata.com/2012/02/06/sesame-tofu-with-broccoli-and-cashews/ My book, however, is not solely on the low FODMAP diet. Good resources on the low FODMAP diet would be Patsy Catsos’ latest book, check out her site ibsfree.net and Sue Shepherd and Peter Gibson’s Book The Food Intolerance Management Plan. As for vegetarian recipes–tofu and tempeh, buckwheat, quinoa are good places to start with your low FODMAP recipes. I would check out Elise’s site to help with veggie low FODMAP ideas. http://fodmapsdiet.com/about/

  4. Hi – just a question about homemade broth (and it could apply to other dishes as well). My understanding is that garlic-infused or onion-infused oil is acceptable – but I have not seen recipes (eg soups, stews, broth) call for adding onion/garlic and removing later. Is it different in an oil vs. mixture that would contain water? I got to thinking this when making broth, since you would typically remove the onion and other veg anyway. Look forward to your thoughts on this!

    1. Great question Heather and I am so glad you brought up this important point. Fructans–the FODMAP in onions and garlic are water-soluble fibers–that means they mix with water–so this is why we can saute them in oil and the fructans don’t leach into the oil BUT they would leach into a liquid such as in making a water-based broth. SO..you don’t add onion or garlic to a broth mixture–but you could add some garlic infused oil to a broth recipe if you wanted to add some garlic flavor. For onion flavor in a broth, I would add some chives or the green part of a scallion.

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