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Carrot Ginger Soup

Article author photo. Kate Scarlata, RD, LDNThis featured post is by Kate Scarlata, RD, LDN. You can follow this blogger @KateScarlata_RD.

After a recent trip to the farm to harvest our very own carrots — I am still so excited I had the opportunity to pull carrots out from the ground! — I was on a mission to make up a delicious carrot-based meal.

And soup it is!

This simple Carrot Ginger Soup is delicious. I dressed up the soup with some roasted kale shreds and toasted macadamia nuts. I do get fancy sometimes!

First I cleaned all the dirt off of my freshly picked carrots. Then I peeled and cut them in thirds. Next, I popped them in a large stock pot with some chicken broth (FODMAPer use homemade broth) and some minced ginger.

When the carrots became fork tender, I whirled the soup in my Ninja blender. Then since I had some kale, I cut it into small strips, tossed in a bit of olive oil and sea salt and baked until crispy.

I also toasted some macadamia nuts, too. Wow ... macadamias taste especially good toasted up. I topped my carrot soup with a bit of kale and some nuts — and lunch was on.

I served the soup to my two men, who happened to be looking for some lunch. How lucky are they? 

And we all cleaned our bowls … even me.  A full tummy and a happy tummy.

Carrot Ginger Soup with Kale Shreds and Toasted Macadamias

Recipe by Kate Scarlata, RD, LDN

Serves 4-6

8 cups chopped carrots, peeled and cut in thirds
5 cups reduced sodium and reduced fat chicken broth {FODMAPers make onion/garlic free chicken broth}
1 Tablespoon minced ginger (fresh or jarred)
Salt and pepper, to taste
1 cup kale, cut in thin strips
1-2 teaspoons olive oil
2/3 cup macadamia nuts


  1. Add carrots, broth and ginger in large stock pot over high heat until boiling.
  2. Reduce heat to medium and simmer until carrots are fork tender, about 20 minutes. Add a bit of salt and pepper to season the soup.
  3. Remove from heat and let cool for about 20 minutes. Meanwhile, preheat oven to 350 degrees.
  4. Line cookie sheet with parchment. Place kale and nuts on cookie sheet — in separate sections — as they cook for different lengths of time.
  5. Drizzle oil over kale and massage oil into kale evenly. Sprinkle kale with a dash of salt.
  6. Bake kale and nuts. Nuts will be toasted in about 5 minutes; when toasted, remove and set aside and return cookie sheet to oven. Bake kale for about another 8-10 minutes, being careful not to burn. Stir occasionally for even cooking. Kale should be texture of tissue paper — light and airy.
  7. When soup cools a bit, add to blender and puree for about 3 minutes. Return soup to stockpot and reheat to warm.
  8. Serve soup in soup bowls. Top with kale shreds and toasted macadamias.

Kate Scarlata, RD, LDN, is a registered dietitian and author of The Complete Idiot's Guide to Eating Well with IBS. Read her blog at KateScarlata.com and follow her on Twitter.

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