Carrot Cumin Soup

A root vegetable with origins in Asia, the carrot is rich in beta-carotene, vitamin A, minerals, and antioxidants. Carrots...
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carrot soup

Photo courtesy Jason Houston.

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.

4
Servings
185
Calories Per Serving
Deliver Ingredients

Notes

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, copyright © American Macular Degeneration Foundation, 2014. Photo courtesy Jason Houston. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

Ingredients

  • 2 Tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 2 garlic cloves, minced
  • 1 Pound large carrots, peeled and cut into one-inch pieces (about two and a half cups)
  • 2 1/2 Cups vegetable broth
  • 1/2 Teaspoon ground cumin
  • 1/4 Teaspoon ground coriander
  • 1/2 Teaspoon sea salt
  • Freshly ground black pepper, to taste
  • 1 Teaspoon freshly squeezed lemon juice
  • 1/2 Cup plain Greek yogurt
  • 2 Tablespoons toasted cumin seeds, for garnish

Directions

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.

Nutritional Facts

Total Fat
12g
17%
Sugar
2g
2%
Saturated Fat
7g
29%
Cholesterol
2mg
1%
Carbohydrate, by difference
18g
14%
Protein
5g
11%
Vitamin A, RAE
14µg
2%
Vitamin C, total ascorbic acid
4mg
5%
Calcium, Ca
111mg
11%
Choline, total
4mg
1%
Fiber, total dietary
2g
8%
Folate, total
13µg
3%
Iron, Fe
2mg
11%
Magnesium, Mg
37mg
12%
Niacin
1mg
7%
Phosphorus, P
97mg
14%
Selenium, Se
5µg
9%
Sodium, Na
316mg
21%
Water
245g
9%
Zinc, Zn
1mg
13%

Carrot Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Carrot Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.