Creamy-Ginger-Carrot-SoupServes: Makes 6 servings
Cooking Time: 35 minutes

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 (15 mL) peanut oil

1 lb (16 oz) baby carrots

2 celery stalks, chopped

1 large white or yellow onion, sliced

4½ cups (1 L) water

2 cups (500 mL) skim milk

2 large baking potatoes, peeled and sliced

⅓ cup (75 mL) creamy peanut butter

2 tbsp (30 mL) minced fresh ginger (or 2 tsp [10 mL] ground ginger)

1½ tsp (7 mL) salt

1½ tsp (7 mL) pepper


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.


Per serving: 232 calories, 10 g fat (2 g saturated fat, 5 g monounsaturated fat), 9 g protein, 30 g carbohydrates, 1 mg cholesterol, 5 g fiber, 732 mg sodium.


To view a PDF version of this recipe, click here.

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Did You Know?

  • did-you-know-2

    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.
  • peanut-protein
    The peanut contains more protein than any other nut.
  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada