Mar 21, 2017 1:00 PM


bowl of carrot soup

Evidence from the American Institute for Cancer Research shows that eating a diet full of plant foods such as vegetables, fruits, whole grains, and beans may help lower risk for many cancers.

Try this delicious carrot-ginger soup with a slice of whole grain bread and a side salad for a warming winter meal, or serve it chilled for a refreshing summer option. Read more about how carrots may help lower your cancer risk.

Carrot-Ginger Soup
Serves 4-5

  • 1 1/4 lb. carrots, peeled and sliced
  • 2 c. chicken or vegetable stock
  • Juice and finely grated zest of 2 oranges
  • 1 c. hot water
  • 1 tsp. freshly ground or powdered ginger
  • 2/3 c. cream, divided
  • Freshly ground black pepper
  • Chopped parsley (optional)
  1. Put the carrots in a steamer. Cover and cook until soft, about 10 minutes.
  2. Place carrots in a 2-quart stock pot. Add stock, orange juice and zest, water, and ginger. Bring to a low boil for 6–8 minutes, stirring occasionally. Remove from heat and let cool slightly for 5 minutes. Place mixture in a blender or food processor and blend until smooth.
  3. Stir in 1/3 c. cream. Add salt and pepper to taste.
  4. Ladle soup into bowls and drizzle with remaining cream. Garnish with parsley, if desired.

Per serving:
Calories: 170
Protein: 2.5 g
Carbohydrate: 13 g
Fiber: 4 g
Fat: 12 g

This recipe was developed for HCI's Good Life Kitchen cooking class. Learn how to prepare nutritious foods to improve your health and wellbeing, and enjoy samples of delicious recipes. Call the Linda B. and Robert B. Wiggins Wellness and Integrative Health Center at 801-587-4585 to register.

cancer prevention nutrition recipe