Cooking carrots releases carotenoids, making is easier for your body to absorb them as vitamin A.


Credit: Hector Sanchez

Recipe Summary test

30 mins
15 mins
45 mins
Makes 8 servings (serving size: about 1 cup soup)


Ingredient Checklist


Instructions Checklist
  • Heat 2 TBSP of the olive oil in medium saucepan over medium heat. Add onion; cook until tender (6-8 minutes). Add the garlic and ginger, and cook until fragrant (about 1 minute). Add carrots, thyme, salt and pepper, and enough water to cover, and bring the soup to a boil. Cover loosely and reduce heat to low.

  • Simmer until vegetables are tender (about 30 minutes). Cool slightly. Discard thyme. Purée carrot mixture with an immersion blender until smooth (about 3 minutes). Stir in fresh juice, then reheat soup over a low flame to warm through. Just before serving, taste and adjust salt and pepper; stir in an additional 1-2 TBSP olive oil.

  • Ladle into 4 bowls and garnish each with a dollop of yogurt, a sprinkle of cilantro, and sunflower seeds, if using. Serve warm.

Nutrition Facts

143 calories; fat 7.3g; saturated fat 1.1g; mono fat 5g; poly fat 0.9g; protein 2g; carbohydrates 19g; fiber 4g; cholesterol 1mg; iron 1mg; sodium 343mg; calcium 75mg.