Ginger, Carrot, and Orange Cappuccino Cup Soup

This recipe was designed by Rick Tramonto and Gale Gand at Tru Restaurant in Chicago for RealAge.

• Preparation time: 10 minutes
• 4 servings (approximately 51⁄2 cups total)
• Cooking time: 30 minutes
• 83 calories per serving, 26% from fat

RealAge effect if eaten 12 times a year:
• 8.6 days younger

RealAge-effect ingredients:
• Onion, carrots, celery, orange juice, olive oil (flavonoids, folic acid, calcium, potassium, healthy fat, fiber)

Ingredients:
• Cooking oil spray
• 1⁄2 cup thinly sliced yellow onion
• 1 rib celery, thinly sliced (1⁄2 cup)
• 3⁄4 pound carrots, very thinly sliced
• 3 cups low-salt vegetable broth or stock
• 1 and 1⁄2 teaspoons finely grated fresh ginger
• 1⁄2 cup orange juice
• 1⁄2 teaspoon salt
• 2 teaspoons extra-virgin olive oil

Preparation:
Heat a large saucepan or Dutch oven over medium heat; coat with cooking oil spray. Add onion and celery; cook 5 minutes, stirring occasionally. Add carrots; continue to cook 5 minutes. Add broth and ginger; bring to a boil. Add orange juice and salt. Reduce heat; cover and simmer until vegetables are very tender, about 20 minutes. Transfer mixture (in batches, if necessary) to a blender or food processor; blend until smooth. Reheat, if necessary; ladle into shallow bowls. Drizzle oil over soup.

Substitutions: White onion will work in this recipe, although the soup will be a little sharper tasting. Sliced leeks (the white part) or sliced shallots can easily substitute for yellow onion.

Tips: Slicing the carrots thin allows them to spend less time simmering. Spend a minute to do this, as it will speed cooking. Save a few carrot slices if you would like to add them to the soup once it’s finished. They add good texture and make the soup more interesting to eat. Also, you don’t have to peel the ginger when you’re grating it: it’s going into the blender anyway!

Nutritional Analysis
• Total fat (g) 2.5
• Sodium (mg) 568
• Vitamin A (RE) 2397
• Fat calories (kc) 23
• Calcium (mg) 43
• Beta-carotene (RE) 14,382
• Cholesterol (mg) 0.8
• Magnesium (mg) 22
• Vitamin C (mg) 26
• Saturated fat (g) 0.35
• Zinc (mg) 0.4
• Vitamin E (mg) 0.8
• Polyunsaturated fat (g) 0.4
• Selenium (mcg) 9
• Thiamin B1 (mg) 0.1
• Monounsaturated fat (g) 1.9
• Potassium (mg) 573
• Riboflavin B2 (mg) 0.1
• Fiber (g) 3.5
• Flavonoids (mg) 1.3
• Niacin B3 (mg) 3.5
• Carbohydrates (g) 14.9
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.2
• Sugar (g) 9.4
• Fish (oz) 0
• Folic acid (mcg) 41
• Protein (g) 5.2
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.2

This Lunch Recipe was published in 'Cooking The RealAge Way - p161'