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Food

Gingery Carrot and Wild Rice Soup

Makes about 10 cups (2.5 L)

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Gingery Carrot and Wild Rice Soup

Fresh baby carrots are beginning to surface this month. They’re especially delicious eaten fresh from the garden. However, if you’re looking to sip a soothing bowl with healing spices, simmering young carrots in a lovely broth really delivers. We added nutty-tasting wild rice to up the protein quotient along with added fibre, potassium, and zinc.

Prep

15 min

Cook

25 min

Servings

10 cups

Ingredients

  • 1 Tbsp (15 mL) grapeseed oil
  • 1 1/2 tsp (7 mL) cumin seeds
  • 1 1/2 tsp (7 mL) black or brown mustard seeds
  • 1 small onion, peeled and chopped
  • 1 in (2.5 cm) piece gingerroot, peeled and minced
  • 2 garlic cloves, minced
  • 1 1/2 lbs (750 g) fresh baby carrots, peeled and coarsely chopped, about 5 cups (1.25 L)
  • 1 tsp (5 mL) turmeric
  • 1 tsp (5 mL) ground cumin
  • 1 tsp (5 mL) kosher salt
  • 1/4 tsp (1 mL) white pepper
  • 6 cups (1.5 L) water or vegetable broth
  • 1 1/2 cups (350 mL) cooked wild rice
  • 1 tsp (5 mL) cider vinegar
  • Optional garnishes: chopped toasted hazelnuts, chopped cilantro, and orange zest

Nutrition

Per serving:

  • calories 68
  • protein 2g
  • fat 2g
    • saturated fat 0g
    • trans fat 0g
  • carbohydrates 12g
    • sugars 5g
    • fibre 3g
  • sodium 382mg

Per 1 cup (250 mL).

Directions

01
In large, heavy saucepan, heat oil. Add cumin and mustard seeds, and sauté until they begin to pop, about 1 minute. Add onion, gingerroot, and garlic, and sauté until onion is soft and clear, about 2 minutes. Do not brown. Add a splash of water, if needed, to prevent it from sticking. Add carrots and remaining seasonings and stir in. Then add broth and bring to a gentle boil. Cover and simmer for 15 minutes or until carrots are tender. Remove from heat.
02
With hand-held immersion blender or in food processor, purée soup until creamy. Return to saucepan. Stir in 1 cup (250 mL) cooked wild rice and cider vinegar and heat through. Add more seasonings, to taste. To serve, ladle into bowl and garnish with remaining wild rice and optional garnishes.

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