Serves
Four
Preparation
10 Minutes
Cooking
35 Minutes
Ingredients
- 2 tbsp vegetable oil
- 1 large onion, peeled and finely chopped
- 1 clove garlic, crushed or finely chopped
- 1 red chilli, deseeded and finely chopped or a pinch of chilli flakes
- 5cm piece of fresh root ginger, peeled and finely chopped or a generous pinch of powdered ginger
- 750g carrots, peeled and roughly chopped
- 900ml chicken or vegetable stock
- 150ml orange juice
- Salt and black pepper to taste
- Fresh chives to garnish, optional
For the salad:
- 200g cherry tomatoes, halved
- 1/2 small white onion
- 50g rocket
- 25g pitted Kalamata olives
- 1/2 (half) x 400g can red kidney beans, drained and rinsed
- 1 tbsp roughly chopped fresh basil
- 1/2 (half) tsp lemon zest
- 1/2 (half) tbsp lemon juice
- 1 tbsp extra virgin olive oil
- 2 wholemeal pitta breads
Method
- Heat the oil in large non stick saucepan, add the onion and cook over a
medium heat for 3-4 minutes. Add the garlic, ginger, chilli, carrots and
continue to cook for a further 5 minutes, stirring occasionally.
- Add the stock, orange juice and seasoning to taste, bring to the boil.
Reduce the heat, cover and simmer for 30 minutes or until the carrots are
soft. Transfer the soup to a food processor, liquidiser or use a stick
blender and puree until smooth.
- Return to the pan and reheat gently. Ladle the soup into serving bowls and garnish with finely chopped chives.
Fuel learning
If you are planning to do your learning in the afternoon it’s important to
make time for lunch, but the last thing you want is a heavy meal that
leaves you feeling sleepy.
Spicy carrot soup is quick and easy to make, low cost and nutritious, and
served with a wholemeal roll it provides a light yet filling lunch. Carrots
are a great source of nutrients which help to keep the immune system
healthy.
