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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! The Superfood Turmeric is a great spice blend that helps to give this soup a delicious flavor, while also helping reduce inflammation and boost immunity.

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 Superfood Turmeric

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 Superfood Turmeric 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 Superfood Turmeric 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 Superfood Turmeric

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Lillian Zhao Administrator
I’m thrilled to welcome you to Further Food.
I started Further Food because I believe in the power of food - to nourish, to prevent disease. But... what happens when we get sick with a chronic illness? Or when someone we love gets diagnosed? How can food and diet changes help the healing process? Help better manage symptoms - naturally?
These were the questions I was struggling with when I started Further Food.
Last year, my father was diagnosed with diabetes II. We were shocked because my mother cooks very healthfully. But my dad sneaks in a lot of processed, unhealthy foods while he was on the road, which is much of the time.  Sound familiar?
Around the same time, one of my best friends was struggling with IBS and another was going through a bad Ulcerative Colitis flare. I wanted to help, but didn't know how. So I turned to the internet to do research. But what I found was scattered, disorganized, and often depressing.  I got sucked into these forums, but couldn't easily find the information I was looking for. And that's when I thought  - there must be a better way to help people discover how to use food to combat various aliments...in an easy-to-use, beautiful, and fun way!
And that's how Further Food was born. In my research, I have helped my dad change his diet. He is now 15 lbs lighter, has cut back on processed foods, and decreased his total daily carbs. The journey isn't over, but he's doing so much better! #winningdad. I've showed him Tiffany's inspiring story of how she reversed her diabetes and shared her "Phase I" meal plan with him.  My friend has changed her diet to dramatically to reduce her IBS symptoms, and I have recently introduced her to the FODMAP diet - one that I discovered from the contributors on Further Food!  With my urging, my other friend with Ulcerative Colitis, tried going gluten-free and found that his 'pain-level' dramatically reduced within a week of making the dietary changes!
These powerful experiences, along with the stories I hear daily from Further Food's Health Heroes, inspire me to keep going further.  I am so deeply honored to be spear-heading this important work of using crowd-sourced data to find food-based solutions for a variety of health conditions. I believe in the wisdom of your stories, the strength of our community, and in the power of celebrating food as we get healthy together.
Help us spread the word about what we're doing, because we're just getting started!
 
Bio: I have dedicated my career to building and funding mission driven companies, specifically in the health and wellness space. Further Food is the culmination of my experiences, and reflects my belief that companies should do well and do good. I am also a certified yoga teacher, and love to surf, run, tango, travel and cook. My BA is from Brown University and my MPP from Harvard University. 

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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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