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Easy Esselstyn Diet Recipes with Pictures: Ginger Carrot Soup




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This is the right low efforts and low cost summer meal. 


A wonderful refreshing light soup with a nice kick from ginger and garlic. The sweet sour base complements the carrots as does the cilantro. While cooking prepare the sour cream which tops the delight.


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Getting Started with Cooking







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7 medium carrots, peeled and diced

1 small onion, chopped

1 jalapeno pepper, seeded and chopped. Use1/2 or less for milder taste

3 scallions, chopped

3 cloves of garlic, minced

3 tablespoons of ginger, peeled and chopped. Some thickly sliced and used as garnish

2 ½ cups of low-salt vegetable broth

½ cup of cilantro, chopped, divided

¼ of a quarter teaspoon black pepper

1 tablespoon of Agave syrup

2 tablespoons of lime juice




Have On Hand:

Optional: Tofu sour cream (070)

Optional: Add ¼ teaspoon coriander


(Adapted from and expanded to low-salt, low-fat (Esselstyn Plant Diet) from recipe #29950 at vegweb,com):


For 2 (generous)-to 3 Portion. Prep time: 70 min.


Cut vegetables

Chop onion, garlic, Jalapeno pepper

Make a few thicker slices ginger as garnish, then chop rest of ginger finely

Chop scallions including the green parts

Peel and dice carrots

Chop cilantro, reserve some as garnish


Cook vegetables

In large soup skillet

braise onions 4-5 min

add garlic, ginger and jalapeno pepper and heat for 1 min

Deglaze with ½ cup of vegetable broth

Add chopped scallions and cook for 5 min

Add 2 cups of vegetable broth

Add carrots

Add ½ quarter teaspoon of black pepper

Bring to a boil and simmer for 20-25 min until carrots are soft.


Prepare tofu sour cream (optional 070)

While carrots are simmering

Use a small blender and add

7 oz Nasoya Lite Firm tofu

1 tablespoon lemon juice

1 tablespoon cider vinegar

1 pinch of garlic powder

Blend. If required use lemon juice for adjusting to such consistence that ingredients vortex in blender (see 070 for detail).

Let cool and settle for 45-60 min in fridge.



Puree carrots with hand blender in pot

Add 1 tablespoon agave syrup

Add 2 tablespoons lime juice

Then mix in ½ cup of cilantro

Thin with more broth if desired



Ladle into bowls.

Serve plain or garnished with sliced ginger and chopped cilantro

Provide toasted whole wheat bread or crisp bread


Preparing the vegetables


Chopped vegetables


After deglazing added chopped scallions


Added carrots

Cooked carrots ready for purreing


After purreing the carrots add cilantro

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Finished ginger carrot soup


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Having gotten the first bunch of fresh carrots on a hot summer day lend itself to make again the ginger carrot soup. But this time I included some sour cream for dampening the “kick” from the jalapeno pepper, the ginger and the garlic.


If a milder taste is preferred reduce the amount of jalapeno pepper to half or less.




Making the tofo sour creame



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