Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.
Prep time: 40 minutes, including cook time. Using a hand-held immersion blender saves time and reduces clean-up.
Ingredients:
- 1 medium onion, chopped
- 1 lb. carrots, about 7-8 large, peeled and chopped
- 1 tbsp. fresh grated ginger
- 1 tbsp. canola oil
- 1 tbsp. butter spread with canola oil
- 5 c. low-sodium chicken broth
- nutmeg and ground pepper
Directions:
- In Dutch oven or large, heavy saucepan, melt butter spread over medium heat.
- Add onion and cook until translucent, about 5 minutes. Do not brown.
- Add carrots and ginger and sauté another 5 minutes.
- Add chicken broth and bring to boil. Lower heat and simmer about 20 minutes, until carrots are tender and pierce easily with fork.
- Using hand-held immersion blender, blend soup in pan until mixture is pureed/smooth. If an immersion blender is not available, transfer the contents of the pot in batches to a blender and puree, then return to pot to warm.
- Garnish with sprinkle of nutmeg and ground pepper.
Makes: 4 servings
Serving size: about 1½ c.
Nutritional analysis (per serving):
125 calories
5 g protein
5 g fat
1 g sat. fat
15 g carbohydrate
4 g fiber
5 mg cholesterol
789 mg sodium
67 mg calcium
2 mg iron
35 mcg folic acid
Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
This soup can be served warm or cold.
Why this recipe is good for pregnant or breastfeeding women:
This recipe is an excellent source of vitamin A, and a rich source of protein, fiber, niacin, and vitamins K, B6, and C, all of which are essential during pregnancy and breastfeeding.
Reviewed by: Mary L. Gavin, MD and Tracy Chivari, MS, RD, CDN
Date reviewed: June 2006
