Peanut Butter for the Hungry

Creamy Ginger Carrot SoupServes: Makes 6 servings

This tasty soup can be a great appetizer or the perfect meal to warm you up on a cold day. Either way, it’s delicious and nutritious!


1 tbsp peanut oil 15 m
1 lb baby carrots 16 oz
2 ribs celery, chopped 2
1 large white or yellow onion, sliced 1
4 ½ cups water 1 L
2 cups fat-free milk 500 mL
1 lb baking potatoes, peeled and sliced (about 2 large potatoes) 16oz
1/3 cup creamy peanut butter 75 mL
2 tbsp minced fresh ginger (or 2 tsp (10 mL) ground ginger) 30 mL
1 ½ tsp salt 7 mL
1 ½ tsp pepper 7 mL


Place a stockpot over low heat; add the oil, carrots, celery, and onion; cover. Stir occasionally for 8 minutes, or until the onions are translucent.

Add the water, milk, potatoes, peanut butter, ginger, salt and pepper.

Cover, and bring to a boil. Reduce the heat. Simmer, uncovered, until the veggies are tender, about 25 minutes.

In a blender, puree the soup in batches. Return the pureed soup to the clean stockpot. Adjust the seasonings. Heat though over low heat.

Nutritional Information:

Calories: 232
Proteins: 9 g
Total Fat: 10 g fat (2 g saturated; 5 g monounsaturated)
Carbohydrates: 30 g
Cholesterol 1 mg
Fiber: 5 g
Sodium 732 mg