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Carrot and Orange Soup

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This is a classic flavour combination with zesty oranges and sweet carrots - it works perfectly as a starter or a light meal.

Method

  1. Heat the oil in a pan, add the chopped onion and cook over a medium heat to soften the onion but do not let it brown.
  2. Next, add the carrots, leeks and the juice and zest of the orange.
  3. Take a piece of moistened greaseproof paper roughly the size of the pan lid. Lay the paper in the pan, straight on top of vegetables, to cover them and allow the vegetables to cook gently in their own steam and keep their flavour.
  4. Cook like this for 5 minutes, then take away the greaseproof paper and add all the other ingredients. Allow the soup to simmer, with the pan lid on, for about 20 minutes until all the rice and carrots are cooked.
  5. If possible, liquidize the soup. You can make the soup a little thinner by adding either water or skimmed milk. Serve sprinkled with wholemeal croutons and coriander.


Serves: 4

Time: 1 hour 

 

Reproduced with the kind permission of the Food Standards Agency.  

Ingredients

  • 1 medium onion, chopped
  • 4 medium carrots, peeled and sliced
  • 1 leek, washed and finely sliced
  • 2 tsp olive oil
  • 75g pudding rice
  • the juice and zest of 1 orange
  • 1 tsp honey
  • 1 litre vegetable stock (try to use low-salt stock)
  • freshly ground pepper
  • 1 tbsp chopped coriander
  • For garnish
  • wholemeal croutons and a few sprigs of coriander

 

Nutritional info:

  • Energy (kcal) 88
  • Protein (g) 2.15
  • Carbohydrate (g) 15.93
  • of which Sugars (g) 6.74
  • Fat (g) 2.2
  • Saturated Fat (g) 0.35
  • Equivalent as Salt (g) 0.1675
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