Carrot and celery soup with thyme pecan crumble
Throughout the year, there are certain vegetables that are considered "in season," which means they are purchased and consumed around the time that they are harvested — when they are freshest, and typically tastiest.
January 2, 2024 | Ashley Jerry, MS
Recipe from It's a Veg World After All, recommended by nutritionist Ashley Jerry, MS.
Seasonal eating is a term used to describe the practice of eating foods, produce in particular when it’s at its harvest peak. For this reason, seasonal food is fresher, contains higher nutrient levels, and tastes better than out of season foods. Seasonal fruits and vegetables produced on local farms are often fresher, as they do not require long distances for transport. Eating seasonally may have health benefits and may offer a sustainable alternative to other practices. That's why our nutritionist, Ashley Jerry, recommends to her clients to eat seasonally when possible, and shop at your local farmers market to find the highest quality of seasonal produce depending on the season!
Here are some of January's in-season foods:
- Beets
- Brussels Sprouts
- Carrots
- Citrus
- Kale
- Leeks
- Parsnips
- Pomegranate
- Turnips
- Winter Squash
To celebrate one of the highly nutritious veggies of the season, the carrot, here's the recipe for a carrot and celery soup Ashley recommends, perfect for the winter. This recipe serves four people, with each serving totaling 340 calories.
Ingredients
- 2 tablespoons olive oil
- 1 sweet onion peeled and diced
- 2 cloves garlic pressed or minced
- 4 carrots sliced
- 6 stalks celery sliced
- 4 cups vegetable broth
- 1 tablespoon butter
- 1 cup pecans chopped
- 2 tablespoon fresh thyme
- 1 teaspoon brown sugar or coconut sugar
Steps
- In a large soup pot over medium heat, heat the olive oil and add the garlic and onion. Sautee for a few minutes before adding the carrots and celery. Cook for 5-7 minutes, or until the vegetables are slightly tender, then add the vegetable broth and bring to a boil. Cover, reduce heat to a simmer/low boil, and cook for 20-25 minutes or until the carrots are tender.
- When the carrots are tender, remove the soup from heat and use an immersion blender to puree it. You can also transfer the soup in batches to a regular blender to puree it.
- While the soup is cooking, heat the butter in a small skillet over medium heat. Add the chopped pecans, thyme, and brown sugar. Cook, stirring frequently, until the pecans are fragrant (about 3-5 minutes). Be careful not to burn them. Remove from heat and set aside.
- Ladle the soup into bowls and top with the thyme pecan crumble. Enjoy!
Serve with fish or chicken breast for a complete meal.
Want to get started on your nutrition goals for the year?
Schedule an appointment with one of our nutritionists!
