Orange You Glad We’re Using Carrots?
Carrots are sweeter and starchier than you might realize, and they make a delicious base for a soup when roasted and blended. You might be surprised to find that they have a creamy texture when blended, which only gets creamier when you add the white beans and tahini!
Nutritionally, carrots are most known for being a rich source of beta-carotene, which converts to vitamin A in the body. Vitamin A supports vision, the immune system, and skin health, among other things. Besides beta-carotene, carrots also contain lutein and other carotenoids that support eye and overall health. Due to these and other phytochemicals, carrots have been shown to reduce the risk of cancer and cardiovascular disease, and have general antioxidant and anti-inflammatory effects.
Souper Beans!
Studies show that eating beans is both preventive against developing diabetes, as well as beneficial for those who are living with diabetes.
One study of over 3300 participants that were followed over 4 years found that people who ate the most legumes overall had about a 35% lower risk of developing type 2 diabetes compared to those who ate the least.
Another study whose population was participants living with diabetes showed that eating more legumes (along with vegetables and fruit) was linked to a lower risk of death overall, especially from cardiovascular disease. When legumes were analyzed separately, they still showed a significant protective effect.
Of course, beans add flavor, texture, and depth to the meal, beyond what they bring nutritionally. White beans add a creamy consistency to the soup, while their protein and calorie density make it more hearty and filling.
A Pinch Of Pepper Can Be Rocket Fuel
Turmeric is the spice that gives foods like mustard and curry their bright yellow color. It’s been used for centuries and Chinese and Indian culture for its medicinal properties. Turmeric is most known for its potent anti-inflammatory effects. The primary bioactive component in turmeric is curcumin, which has been widely studied as an anti-inflammatory agent as well as for its other disease-fighting properties such as managing or reducing the risk of cancer, metabolic syndrome, liver disorders, arthritis, and diabetes.
Combining turmeric with black pepper has been shown to increase the bioavailability of curcumin by 2000%! It’s such a small step with such a big reward, so we make sure to always use black pepper where turmeric is involved.
Roasted Carrot White Bean & Tahini Soup
Ingredients
- 6 cups (768g) Carrot (peeled and roughly chopped) - About 10 large-sized carrots
- 3 cups (663g) Vegetable Broth, Low Sodium - Available in 32-ounce cartons
- 1 cup (194g) Yellow Onion (diced) - About 2 medium-sized onions
- 2 cups (202g) Celery (chopped) - About 5 medium-sized stalks
- 4 (12g) Garlic Cloves (minced)
- 1 cup (179g) White Navy Beans (cooked,drained and rinsed) - About ¾ of a 15.5-ounce can
- ½ tsp (2g) Turmeric - Available in spice jars
- 1 ½ tbsps (23g) Tahini - Available in 8-ounce bags
- ½ cup (122g) Lemon Juice - Juice from 2 ½ lemons
- ½ tsp (1g) Black Pepper (to taste) - Available in spice jars
Instructions
- Preheat your oven to 375ºF and line a baking sheet with parchment paper.
- Spread the carrots over the baking sheet and roast for 40 minutes, tossing halfway through cooking.
- In a large pot, heat 2 Tbsp of vegetable broth. Add the onion and celery, cook for 7-10 minutes or until softened. Then add the garlic and cook for 2 to 3 more minutes.
- Add the roasted carrots, vegetable broth, white beans, turmeric, and tahini into the pot. Use an immersion blender to puree until completely smooth. Add lemon juice and pepper to taste.
- Pour into a bowl and enjoy!
Notes
- No Carrots: Use sweet potato instead.
- No Immersion Blender: Use a regular blender instead, ensuring there is a place on the lid for the steam to escape or else the blender top will blow off!
- Leftovers: Refrigerate in an airtight container up to four days, or freeze up to six months.
Nutrition
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