Carrots are rich in beta-carotene, minerals, and antioxidants, and they’re one of the greatest sources of vitamin A among any vegetable. Just two carrots yield roughly four times the recommended daily allowance, according to AMDF.
Nutrition (per serving)
Calories: 178; protein: 4g; fiber: 4g; fat: 11g
Recipe from Eat Right For Your Sight, by Jennifer Trainer Thompson and Johanna M. Seddon.
Makes 4 servings
- 2 Tbsp olive oil
- 1 medium yellow onion, chopped
- 2 garlic cloves, minced
- 1 lb large carrots, peeled and cut (1-in pieces)
- 2 1/2 cups vegetable broth
- 1/2 tsp ground cumin
- 1/4 tsp ground coriander
- 1/2 tsp sea salt
- Freshly ground black pepper
- 1 tsp freshly squeezed lemon juice
- 1/2 cup plain Greek yogurt
- 2 Tbsp toasted cumin seeds, for garnish
How to make it
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.