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Greens and Beans/Carrot Soup

September 16th, 2010 | Posted by Casey in Product Information

The “Greens and Beans” page was created as a space to share nutrition information and recipe ideas for the bounty of life giving plants foods that we grow and make available to our community.  It is for individuals who  are interested in cooking and eating with the seasons. 

An Unexpected Reaction To Carrot Soup

It reminded me so much of a traditional sweet potato dish that I loved to cook during my years in Sub Saharan Africa.  I was unexpectedly transported back to that coziest of places next to the cooking fire, preparing my evening meal.  Comforted by the sounds of neighboring families drumming, dancing, singing, chatting about the day and relaxing for the first time since just before sunrise.  This is what I experienced after just one bite of carrot soup. 

Each bite of soup brought on an additional wave of memories.  Happy moments woven into the difficult, yet soul-satisfying daily life of a subsistence farmer, in a small village, in Africa.  Most villagers (myself included) found hope, joy, warmth and comfort each night around the fire.  Bellies full and satiated further by song, dance, fire and community.  All matter of pain and suffering were dissolved into the night.  And at the peak of my carrot soup induced trance, I am quite sure I proposed marriage to the chef. 

We served up our carrot soup alongside:  Basil Mashed Potatoes, Basil Pesto with Brown Rice, Corn and Beans, Mixed Greens Salad with Tomato and Parsley and Basil Lemonade.

Carrot Soup Recipe

Recipe details to be updated, but for now here is a sneak peak at the flavors involved.

Onion, Carrots, Peanut Butter, Soy Sauce, Hot Pepper, Basil, Cooking Oil. 

Really the recipe will be posted just in time for our fall carrot harvest.

Let’s Talk Nutrition

Carrots are one of the best sources of carotene, a substance that is converted by the body into Vitamin A.  Vitamin A is important for proper vision, especially night vision.  Carrots also provide fiber, calcium, potassium and other trace minerals. 

1 cup of cooked carrots (fresh carrots not frozen or canned) contains:

Calcium 48mg, Carbohydrates 16g, Protein 2g, Fat 0.1g, Calories 70g, Phosphorus 47mg, Iron 1mg, Potassium 354mg, Sodium 103mg, Vitamin A38,300 (IU), Ascorbic Acid 4mg, Thiamine, Riboflavin and Niacin <1mg.

Accept all of what this brilliant root has to offer by not peeling.  Wash the carrots well but try your best to keep every good bit for your soup pot.  To retain maximum amount of nutrients, you can steam your unpeeled carrots and top with chopped herbs, either butter or olive oil and a little sea salt.   

You can also try raw carrots cut into sticks for snacks or appetizers (they make great dippers), shredded carrots go well on salads.  My favorite is grated beets, carrots and fennel with citrus sesame dressing.  You can find the dressing and salad recipes at Thesuppersprogram.org

As fall approaches we can talk more about roasting root vegetables which a another delicious option for carrots.  Carrot and parsley juice is refreshing and energizing any time of year but everything serves our bodies best when eaten in season.

The Next “Greens and Beans” Cooking Club meeting will be Thursday September 9th.  For more information or to RSVP please call 609-647-9769. 

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