Orange-Scented Carrot Soup With Mango

Serves 8 as a Starter & 4 as an Entree

 

This aromatic soup is a great starter for the Thanksgiving Holiday. It’s a delicious Vitamin A powerhouse, providing you with 407% of your RDA for this essential nutrient. The warm spices will just make you feel cozy inside.

 

What You’ll Need:

A Large Soup Pot with a Cover

Cutting Board

Food Processor or Blender

Small Bowls for Organization

 

Ingredients:

2 Tbsp Olive Oil

2 Medium Onions, Chopped

1 LB Carrots, Chopped

 2 Tsp Organic Cinnamon

1/2 Tsp White Pepper

1/4 Tsp Ground Cloves

1 Tsp Turmeric

 7 Cups Veggie Broth

1-Inch Fresh Ginger Grated

1 Tsp Sea Salt

 1 Cup Freshly Squeezed OJ

1 Tsp Orange Extract

 1 Mango, Minced
 

Preparation:

1) In a small bowl, mix together the cinnamon, white pepper, cloves and turmeric; set aside.
 
2) Preheat a soup pot over medium-high heat. You will know that the pan is ready when you place your hand about an inch from the surface and you feel heat radiating from the pan. Add the olive oil; swirl it around the pan. Add the carrots and onions; sauté them until the onions are almost Add the spices; sauté along with the onions and carrots will give them a nice roasted flavor and bring further rich flavor to your soup. Slowly pour the vegetable broth into the the pot; add the fresh ginger root, grating it right into the pot. Cover the pot and let the soup simmer for about 20 minutes or until all the vegetables are soft. Remove from the heat and let the soup cool to about room temperature so that you can safely handle
 
3) Pour the soup into the food processor or blender away from yourself; puree the mixture until smooth. Pour the mixture back into the original pot, place it over low heat. Add the sea salt, fresh orange juice and minced mango; stir to combine. Reheat the soup until just steaming, stirring carefully to maintain the integrity of the
 
4) Serve and enjoy!

 

Nina’s Tasty Tips:

Keep your ginger root in the freezer. It will last a lot longer and it makes it a lot easier to grate.
 

How To Dice A Mango

1) Cut off the stem end of the fruit, making that end a flat surface.
 
2) Stand the mango up on that end and, starting at the top of the fruit, run your knife down the wide side of the fruit. You will notice that the mango has two wider sides that’s where you want to start the cutting. First on one side, then other. You will feel the knife sliding along the flat side of the pit.
 
3) Now do the same on the two skinnier sides of the mango; first on one side then he other. Once again, you will feel the edge of the pit, this time the skinny edge. Discard the pit.
 
4) You will have two large pieces of mango & two small pieces. Start with the large pieces. Lay one of the large pieces in your hand lengthwise, skin in the palm of your hand. Carefully run your knife lengthwise down the mango in strips being careful not to cut through the skin to the palm of your hand. Now run your knife across, creating chunks that are still attached to the skin. Do the same with the other large pieces, then the small pieces. With the small ones, it is often easier to lay the fruit on your work surface to cut.
 
5) Take one the large pieces and turn it inside out. You will see all of your chunks jutting outward. With you knife as close to the skin as you can get it, slice the chunks off of the skin. Do the same with the rest of the pieces. From this point, you can chop the mango pieces as small as you would like them.

 

Nutrition:

• 124 Calories
• 2 grams of Protein
• 23 grams of Total Carbohydrates
• 15 grams of Sugar
• 3 grams of Fiber
• 4 grams of Total Fat
• 1 gram of Saturated Fat
• 0 grams of Trans Fat
• 0 mg of Cholesterol
• 819 mg of Sodium
• 204% RDA Vitamin A
• 50% RDA Vitamin C
• 34% RDA Sodium
• 15% RDA Manganese
• 14% RDA Vitamin K
• 12% RDA Vitamin B6
• 11% RDA Folate
• 11% RDA Potassium
• Glycemic load: 6