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Apple Carrot Ginger Soup
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Apple Carrot Ginger Soup | 20 Minute Meals | Eat Well at Festival Foods There is nothing better than sitting down to a warm bowl of comforting soup on a blustery day. With a creamy blend of naturally sweet carrots and apples, satisfying coconut milk and just a hint of heart-warming spice, this soup recipe certainly fits the bill! And, to make things even better, this scrumptious soup recipe utilizes one of our dietitian team's favorite, time-saving, kitchen gadgets –the slow cooker!

As you’re perusing the ingredient list of today’s soup recipe, you may notice a more unique ingredient called garam masala. Garam masala is a fragrant, flavor-packed blend of different spices, including cumin, coriander, cinnamon and black pepper, and it is a key ingredient in many Indian-style dishes. You can certainly find garam masala in your local Festival Food’s baking aisle, but if you don’t happen to have it on hand, allspice or pumpkin pie spice make for delicious substitutions.  

Apple Carrot Ginger Soup

  Ingredients:

2 lb. carrots, peeled and cut into large rounds

2-inch piece of ginger, peeled and diced

2 medium apples, any variety, peeled and sliced

1 Tbsp. garam masala spice (allspice or pumpkin pie spice)

1 tsp. salt

1 tsp. pepper

1 (14 oz.) can coconut milk or 1 ¾ cups boxed coconut milk

28 oz. water

½ cup unsweetened coconut flakes  

Directions:

  1. Place the carrots, ginger and apple in a slow cooker. Add the garam masala, salt and pepper, and stir to combine. Add the coconut milk and water, stir and place the lid on top. Cook on low for 10 hours or on high for 5 hours.
  2. Use a handheld food immersion blender to blend the soup in the slow cooker pot. Cook for an additional hour.
  3. Serve hot with a garnish of unsweetened coconut.

 

Yield: 4 servings  

*Per Serving: Calories 250, Total Fat 10g (Saturated 9g, Trans 0g), Cholesterol 0mg, Sodium 770mg, Total Carbohydrate 40g (Dietary Fiber 9g, Sugars 22g), Protein 4g, Vitamin A 760%, Vitamin C 30%, Calcium 8%, Iron 8% *Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.  

Emily Schwartz is a Registered Dietitian Nutritionist (RDN) with Festival Foods.

FVMM Tip | Eat Well at Festival Foods

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