Ginger, Carrot, and Yam Soup

Makes 9 cups (2.25 L)

Vitamins and phytochemicals in vegetables provide the splendid array of colours you see when you walk down the produce aisle. Three of these vitamins are bright yellow: riboflavin, folate, and vitamin A (converted in the body from the antioxidant beta carotene). This warming, golden soup is packed with all three.

1 tablespoon (15 mL) coconut or olive oil
1/2 small onion, sliced
1/4 cup (60 mL) chopped ginger
4 cups (1 L) water
4 cups (1 L) chopped carrots
2 cups (500 mL) peeled, chopped yams
1 medium orange, peeled, seeded, and chopped
2 teaspoons (10 mL) whole coriander seed or 1 teaspoon (5 mL) ground coriander
1/2 teaspoon (2 mL) salt
1/4 teaspoon (1 mL) allspice
1/4 teaspoon (1 mL) nutmeg
1/2 cup (125 mL) apple juice
Heat the oil in a large pot over medium heat and cook the onion and ginger for 3 to 5 minutes or until translucent. Add the water, carrots, yams, orange, coriander, salt, allspice, and nutmeg and bring to a boil. Reduce heat, cover, and simmer for 15 to 20 minutes or until the carrots and yams are soft. Transfer the soup to a blender and blend until smooth. Return the soup to the pot, add the apple juice, and reheat.

Per cup (250 mL): calories: 98, protein: 1 g, fat: 2 g, carbohydrate: 20 g (6 g from sugar), dietary fibre: 4 g, calcium: 38 mg, iron: 0.5 mg, magnesium: 20 mg, phosphorus: 46 mg, potassium: 543 mg, sodium: 153 mg, zinc: 0.3 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 1 mg, vitamin B6: 0.2 mg, folate: 25 mcg, pantothenic acid: 0.3 mg, vitamin B12: 0 mcg, vitamin A: 508 mcg, vitamin C: 18 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.1 g, omega-3 fatty acids: 0 g

Percentage of calories from protein 6%, fat 16%, carbohydrate 78%