F-Factor

Creamy 20/20 Carrot Ginger Soup

Fill up without filling out with this Step 1 Approved recipe.

INGREDIENTS (serves 6):

  • Nonstick Cooking Spray
  • 1 large yellow onion, chopped
  • 4 stalks celery, chopped
  • 4 large cloves fresh garlic, minced
  • 1 (1-in) piece fresh ginger, peeled and minced
  • 1 tsp turmeric
  • 4 cups all-natural chicken broth
  • 2 cups water
  • 2 lbs carrots, peeled and chopped into 1/2 (or a bag of peeled baby carrots)
  • 1 head cauliflower (~2 lbs, trimmed and broken into small florets)
  • 1 cup (4 scoops) Unflavored 20/20 FIBER/PROTEIN powder
  • salt and pepper
  • Chopped fresh Italian parsley or scallions, for garnish

    • PREPARATIONS:

    1. Coat a large Dutch oven with nonstick cooking spray and place over medium heat. Add the chopped onion, and cook, stirring occasionally until golden brown, about 8 minutes.
    2. Add the garlic and spices and cook for an additional 2 minutes, stirring frequently.
    3. Add broth and water.
    4. Cover, increase heat to high and bring to a boil. Add carrots and cauliflower.
    5. Reduce heat to medium, cover and simmer until carrots and cauliflower are very tender, about 35 minutes.
    6. Remove from heat. Using an immersion blender, puree soup carefully until smooth. Alternately, puree small batches in a blender, then return to pot.
    7. Stir in 20/20 powder, and salt and pepper, to taste.
    8. Ladle into bowls and garnish with parsley or scallions, as desired.

    NUTRITIONAL CONTENT PER SERVING
    Serves 8, ~1 cup per serving. This is a Step 1 Approved Recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 6g carbohydrate, 11g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 126 calories, 9g protein, 26g carb, 11g fiber, 15g net carb, 13g sugar, 1g fat, 0g sat fat, 235mg sodium

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