Carrots are sweet, oranges are tart, ginger is spicy, and goji berries are a nutritional powerhouse. What happens when you combine them? You get an incredibly delicious and nutritious soup that makes for a super bright side dish or main course!
How nutritious is it? Well, carrots and oranges are both are loaded with folic acid, also known as vitamin B9. It’s an important micronutrient that supports growth and regeneration at the cellular level. Oranges and goji berries are a great source of vitamin C and beta-carotene, both important antioxidants that support everything from the health of your skin, bones, and connective tissue, to your eyesight.[2, 3]
Oranges also contain antioxidants called flavanones and anthocyanins. Anthocyanins support a healthy mind and flavanones help your body use the beta carotene from the carrots and goji berries.
The bottom line is that these ingredients are meant for each other, and this soup is the perfect combination.
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Carrot Soup with Goji, Orange, & Ginger
- Prep time: 15 minutes
- Cook time: 30 minutes
- Serves: 4 to 6 people
- Large saucepan with cover
- Blender, food processor, or immersion blender
- Serving bowls
Optional Equipment for Alternate Garnish
- Small frying pan
- Paper towels
- 1 tablespoon of organic olive oil
- 2 tablespoons of organic coconut oil
- 2 organic leeks, including tender green portions, thinly sliced
- 6 organic carrots, about 1 lb. total, peeled and thinly sliced
- 1 organic red potato, about 1/2 lb., peeled and coarsely diced
- 1 1/2 tsp. peeled and minced or grated fresh organic ginger
- 5 cups of organic vegetable stock
- 1/2 cup of fresh, organic orange juice
- 2 tablespoons grated organic orange zest
- 1 half cup of organic goji Berries
- Himalayan crystal salt and freshly ground organic white pepper, to taste
- Thin, organic orange slices for garnish (optional)
- Fresh, organic mint sprigs for garnish (optional)
- 1 five-inch piece of organic ginger (optional)
- In a large saucepan, warm the olive oil and coconut oil over medium heat.
- Add the leeks and sauté until slightly softened, about 3 minutes.
- Add the carrots, potato, and ginger and sauté until vegetables are softened, about 5 minutes.
- Add the stock, cover partially, and simmer until the vegetables are completely softened, about 20 minutes.
- Remove from heat.
- Add goji berries.
- In a blender or food processor, puree the soup in batches, leaving some texture. Alternately, use an immersion blender in the saucepan until you reach the desired consistency.
- Return soup to the pan, set over medium heat and stir in orange juice and zest.
- Season with salt and white pepper.
- Ladle the soup into warmed bowls.
- Garnish each serving with an orange slice and a sprig of mint.
Directions for Alternate Garnish: Fried Ginger
Topping the soup with fried ginger makes for a wonderful, alternate garnish.
- Peel a 5-inch piece of ginger and slice it into a very fine julienne.
- In a small fry pan over medium-high heat, add vegetable oil; it’ll need to be about ½ inch deep.
- When the oil is hot, fry the julienned ginger until crisp and golden brown, 20 to 30 seconds.
- Using a skimmer, transfer the ginger to a paper towel-lined plate or tray.
- Allow to cool. Divide the ginger into 4 to 6 portions and use to garnish each serving of soup.
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- "Folic Acid." MedlinePlus. U.S. National Library of Medicine, 27 Apr. 2016. Web. 11 May 2016.
- "Vitamin C." MedlinePlus. U.S. National Library of Medicine, 25 Mar. 2016. Web. 11 May 2016.
- "Beta-carotene." MedlinePlus. U.S. National Library of Medicine, 15 Mar. 2016. Web. 11 May 2016.
- Claudie, Dhuique-Mayer, During Alexandrine, Caporiccio Bertrand, Tourniaire Franck, and Amiot Marie-Josephe. "Citrus Flavanones Enhance Carotenoid Uptake by Intestinal Caco-2 Cells." Food & Function Food Funct. 4.11 (2013): 1625. PubMed. Web. 11 May 2016.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.