This macular degeneration recipe is reprinted with permission from the publisher.
Nutritional Profile
Serving size: 1 cup
Calories: 178
Protein: 4 g
Fiber: 4 g
Fat: 11 g
Saturated fat: 3 g
Sodium: 1,031 mg
Vitamin A: 19,312 IU
Vitamin C: 10 mg
Vitamin E: 3 IU
Beta-carotene: 9,420 μg
Lutein and zeaxanthin: 307 μg
Lycopene: 1 μg
Carrot Cumin Soup
A root vegetable with origins in Asia, the carrot is rich in beta-carotene, vitamin A, minerals, and antioxidants. Carrots are one of the highest vegetable sources of vitamin A — two carrots yield roughly four times the recommended daily allowance.
Ingredients
- 2 tbsp olive oil
- 1 medium yellow onion chopped
- 2 cloves garlic minced
- 1 lb large carrots peeled and cut
Instructions
- In a heavy saucepan, heat the olive oil over medium-high heat and sauté the onion for 2 minutes, then add the garlic and sauté an additional minute. Add the carrots, broth, cumin, coriander, salt, and pepper. Bring to a boil. Reduce the heat, cover, and simmer until the carrots are tender, about 15 minutes.
- Purée the soup with an immersion blender or, working in batches, purée in a blender or food processor until smooth, then return it to the saucepan. Whisk in the lemon juice and yogurt. Season to taste. Ladle into bowls and sprinkle with the cumin seeds.
Notes
Credit line: Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.