Carrot Soup with Cumin

Carrot soup rich in Zeaxanthine and lutein, good for your eyes

Add this carrot soup recipe to your diet for your eyes health. Carrots are rich in carotenoids that give them their bright orange color, and are important nutrients for your vision.

A root vegetable that was first cultivated in Afghanistan, carrots also contain vitamins, minerals, and antioxidants. Consider adding carrot-based recipes to your diet for your eyes health and overall well being.

Go to our grocery list free pdf to learn about other foods that benefit your vision.

This soup is a great way to eat your carrots. As a matter of fact, when you chop, slice, cook and puree vegetables, you are increasing their nutritional benefits. Processing carrots actually allows the carotenoid pigments they contain to become more available and enter your system more quickly. If you do not already have one, add an immersion blender to your kitchen’s arsenal. It is easy to use and to clean and will turn almost any vegetable into a soup within a minute or two.

Serves 4


2 tablespoons olive oil
1 medium yellow onion, chopped
2 garlic cloves
1 pound large carrots, peeled and cut into 1-inch pieces (about 5 carrots)
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 of chopped cilantro

Preparing the carrot soup

1. In a saucepan, heat the olive oil and cook the onion for 2 to 3 minutes until they turn translucent. Clear a small area at the bottom of the pan to add cumin and coriander, and toast them for 30 seconds. This will enhance the flavors and release the essential oils. Cumin has great digestive properties and its particular taste works well with the sweetness of this carrot soup. Next add the minced garlic and cook for another minute (do not burn the garlic as it would become bitter). Add the carrots, broth, 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 in a food processor in small batches) until smooth.

Whisk in the Greek yogurt and the lemon juice, and sprinkle with the chopped cilantro. Enjoy!

Good foods for eye health:

carrot, olive oil.
This soup is rich in Lycopene, Vitamins A, C, E as well as Beta-carotene, Lutein and Zeaxanthin