Carrot Ginger Citrus Soup with Spiraled Spelt Breadsticks

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I’m so in love with creamy soups in autumn and winter! They make you feel like home and warm you after a long and cold day. With this recipe I tried to combine sweet and hot ingredients to one delicious soup that is creamy without using cream!

Further Food Nutritionist Commentary:

A body- and soul-soothing soup that has the full flavor and rich texture of one that's cream-based, but is dairy-free and far lower in fat and calories. ​

Between the carrots, orange and potato, this is a veritable bowl full of vitamin C -- an antioxidant nutrient that protects the body from free-radical damage and inflammation, helps metabolize fats and cholesterol, improves absorption of iron, and is vital for healing and fighting infection.​ The whole grain spelt breadsticks offer additional health benefits from fiber and polyphenols, including improved digestive and cardiovascular health, stimulation of the immune system, and various cancer-fighting properties. ​

Note: Keep sodium in check by opting for a reduced- or no-sodium-added vegetable stock.​

By Heather Goesch, MPH, RDN, LDN
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Carrot Ginger Citrus Soup with Spiraled Spelt Breadsticks

  • Prep Time: 20 mins
  • Cook Time: 20 mins
  • Servings: 4

Ingredients

For the soup:

1 tablespoon olive oil
1 onion (cut into thin slices)
1 clove garlic (cut into thin slices)
2 tablespoons chopped ginger (cut into thin slices)
1 1/2 pounds carrots (cut into slices)
1 orange (peeled)
1 potato (diced)
4 cups water
2 cups vegetable stock
2 scoops Daily Turmeric Tonic

salt and pepper to taste

Ingredients for the sprials:

1/2 cup water
1/2 teaspoon yeast
1/2 teaspoon salt
1 cup whole spelt flour
1 cup whole wheat flour (or flour of your choice)
2 tablespoons olive oil
1/4 cup tomato
Dried Italian herb mix to taste

Instructions

  1. To prepare the soup, heat olive oil, garlic, onion and ginger in a pot.
  2. Add carrots, orange, potato, water, stock and Daily Turmeric Tonic. Cook for 20 minutes.
  3. Season with salt and pepper to taste, then mash/smooth with a mixer to desired consistency.
  4. Meanwhile, to prepare sticks combine water, yeast and salt in mixing bowl and mix for 30 seconds.
  5. Add spelt and wheat flours and mix together for 2 minutes until dough forms.
  6. Roll out thin bread sticks, brush with olive oil and tomato paste and sprinkle with spices.
  7. Twist sticks into spirals and place on baking sheet.
  8. Bake in 350 degree F oven for 20 minutes.
  9. Ladle soup into bowls and serve with spirals on the side.

 

Garnish the soup with fresh watercress, herbs, seeds or pumpkin seed oil, as desired.

To prepare the soup, heat olive oil, garlic, onion and ginger in a pot. Add carrots, orange, potato, water, stock and Daily Turmeric Tonic. Cook for 20 minutes. Season with salt and pepper to taste, then mash/smooth with a mixer to desired consistency. Meanwhile, to prepare sticks combine water, yeast and salt in mixing bowl and mix for 30 seconds. Add spelt and wheat flours and mix together for 2 minutes until dough forms. Roll out thin bread sticks, brush with olive oil and tomato paste and sprinkle with spices. Twist sticks into spirals and place on baking sheet. Bake in 350 degree F oven for 20 minutes. Ladle soup into bowls and serve with spirals on the side.   Garnish the soup with fresh watercress, herbs, seeds or pumpkin seed oil, as desired.

Nutrition Information

Per Serving:  Calories: 471; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 414mg; Potassium: 1231mg; Carbohydrate: 82g; Fiber: 14g; Sugar: 18g; Protein: 13g

Nutrition Bonus:  Vit A: 425%; Vit C: 102%; Iron:18%; Calcium: 12%

Supercharge Your Soups With Daily Turmeric Tonic

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7 thoughts on “Carrot Ginger Citrus Soup with Spiraled Spelt Breadsticks

  1. Joanna Benadrete

    Absolutely love this recipe! Tried it yesterday and it was great –i recommend sprinkling some crushed pepper on top for a little spicy kick!

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