Carrot Cumin Soup

carrotcuminsoup

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.

Serves 4

•    2 tablespoons olive oil
•    1 medium yellow onion, chopped
•    2 garlic cloves, minced
•    1 pound large carrots, peeled and cut
•    into 1-inch pieces (about 2½ cups)
•    2½ cups vegetable broth
•    ½ teaspoon ground cumin
•    ¼ teaspoon ground coriander
•    ½ teaspoon sea salt
•    Freshly ground black pepper
•    1 teaspoon freshly squeezed lemon juice
•    ½ cup plain Greek yogurt
•    2 tablespoons toasted cumin seeds, for garnish

1.    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.

2.    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.

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

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.