Carrot (Scientific name : Daucus Carota) soup is nutritious for children, adults, and seniors, plus attractive with its bright orange color. It is weight loss friendly and reduces cholesterol to prevent heart attacks. Carrot soup also improves vision and prevents breast, lung, and colon cancer. In this recipe, carrots are cooked with potatoes, tomatoes, onions and pureed.
Buying & Storage: Carrots are available year-round. Cut off the green leaves as they absorb moisture from roots. Store carrots in a plastic bag in the refrigerator’s vegetable bin. Avoid storing carrots near apples which emit ethylene gas, giving them a bitter taste.
Story: Carrot Soup was probably invented during the British rule in India by the chefs cooking at the Officers Mess in the army,. They needed a less spicy soup than “Rasam”, the very spicy tamarind soup of ethnic Indians.
Carrot Nutrition Facts (Daucus Carota) 100g raw
| GI =39 ; GL = 3 | Minerals | Vitamins |
| Energy 41kcal (2%) | Sodium 69mg 4.5% | Folates 19 mcg (5%) |
| Carb 9.58g (7%) | Potassium 320mg 6.5% | Niacin 0.983 mg (6%) |
| Protein 0.93g (1.5%) | Calcium 33mg (3%) | Pantothenic acid 0.273 mg (5%) |
| Total Fat0.24g (1%) | Copper 0.045mg (5%) | Pyridoxine 0.138 mg (10%) |
| Cholesterol 0mg (0%) | Iron 0.3mg (4%) | Riboflavon 0.058 mg (4%) |
| Fiber 2.8g (7%) | Magnesium 12mg (3%) | Thiamin 0.066mg (6%) |
| Alpha Carotene 3427 mcg | Manganese 0.143 mg (6%) | Vitamin A 16706 IU (557%) |
| Beta Carotene 8285 mcg | Phosphorous 35mg (5%) | Vitamin C 5.9 mg (10%) |
| Lutein 256 mcg | Selenium 0.1 mcg (<1%) | Vitamin K 13.2 mcg (11%) |
| Zinc 0.24mg (2%) | Total-ORAC value 666 mumol TE/100 g. |
Health Benefits of Carrots
- Carrots are a good source of Thiamin, Niacin, Folate, Manganese, and Vitamin B6.
- Cooking helps release the Carotenoids similar to Lycopene in tomatoes and helps more nutrients to be absorbed by the body.
- Cooked carrots (chopped or pureed ) are more nutritious since Beta Carotene’s presence is more readily available for absorption.
Spice Power
- Bay leaf helps in cancer prevention and helps to treat respiratory conditions.
- Cinnamon stabilizes blood sugar and helps fight colon cancer.
- Cloves are high in antioxidants Eugenol & vitamin C that help reduce oxidative stress.
- Nutmeg relieves pain and promotes digestion.
- Cardamom has antioxidant and diuretic properties that may lower blood pressure; cardamom powder can increase the activity of certain enzymes that help fight cancer.
- Cumin is very dense in iron providing 20% of RDA in 1 tsp.
Method to cook Carrot Soup
- Peel and slice vegetables; rinse and drain. (2 min)
- Heat oil in a pan; saute onions, carrots, potatoes & tomatoes. (2 min)
- Add water, cook with the bay leaf until soft, on stove/microwave. (8 min.)
- Allow to cool and puree the vegetables in a blender until smooth.
- Pour into a saucepan, add cumin and pepper; bring to a boil.
- Allow the carrot soup to simmer. (3 min)
- Garnish with whipping or cashew cream and any of the following herbs: cilantro/mint/ oregano/parsley/thyme leaves
Serve Gajar Shorba with croutons, bread rolls or puffed rice.
Tips
To save time: use frozen carrots, cubed potatoes, chopped onions, and canned tomatoes
Use rice conjee (drained liquid from cooked rice) to thicken soup
Substitute potatoes with sweet potatoes for diabetics
Garnish with cashew cream for a vegan diet
Shorba = Soup
