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)


  1. 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.
  2. Add the minced garlic and grated ginger to the pot and cook for another 1-2 minutes until fragrant.
  3. Stir in the ground cumin, ground coriander, and ground turmeric. Cook for another minute to toast the spices.
  4. Add the chopped carrots and sweet potatoes to the pot. Season with salt and pepper and sauté for 5 minutes, stirring occasionally.
  5. 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.
  6. Use an immersion blender or a regular blender (in batches, if necessary) to puree the soup until smooth and creamy.
  7. Return the soup to the pot and reheat if necessary. Adjust the seasoning with salt and pepper to taste.
  8. 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.