A good soup recipe that promotes eye health should include ingredients rich in essential nutrients like vitamin A, vitamin C, vitamin E, zinc, and antioxidants. Here’s a recipe for a hearty and nutritious carrot and sweet potato soup that’s great for your eyes:
Carrot and Sweet Potato Soup
- 4 large carrots, peeled and chopped
- 2 medium sweet potatoes, peeled and chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 1-inch piece of fresh ginger, grated
- 4 cups vegetable broth (low-sodium)
- 1 cup orange juice (freshly squeezed is best)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- Salt and pepper to taste
- 2 tablespoons olive oil
- Greek yogurt or coconut yogurt for garnish (optional)
- Chopped fresh cilantro or parsley for garnish (optional)
- Heat the olive oil in a large soup pot over medium heat. Add the chopped onion and cook until it becomes translucent, about 3-4 minutes.
- Add the minced garlic and grated ginger to the pot and cook for another 1-2 minutes until fragrant.
- Stir in the ground cumin, ground coriander, and ground turmeric. Cook for another minute to toast the spices.
- Add the chopped carrots and sweet potatoes to the pot. Season with salt and pepper and sauté for 5 minutes, stirring occasionally.
- Pour in the vegetable broth and orange juice. Bring the mixture to a boil, then reduce the heat, cover, and simmer for about 20-25 minutes, or until the carrots and sweet potatoes are tender.
- Use an immersion blender or a regular blender (in batches, if necessary) to puree the soup until smooth and creamy.
- Return the soup to the pot and reheat if necessary. Adjust the seasoning with salt and pepper to taste.
- Serve hot, garnished with a dollop of Greek yogurt or coconut yogurt, and a sprinkle of chopped cilantro or parsley if desired.
This carrot and sweet potato soup is not only delicious but also packed with eye-healthy nutrients. Carrots and sweet potatoes are rich in beta-carotene (a precursor to vitamin A), which is essential for good eye health. Additionally, the orange juice provides vitamin C, while the spices like turmeric offer anti-inflammatory properties. Enjoy this nutritious soup as a part of a balanced diet to support your eye health.