Eye Cook: Eye-Healthy Creamy Carrot Soup

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Image of carrot soup made with butternut squash and turmeric, sprinkled with roasted seeds and garnished with baked sage leaves.

Ask any optometrist, and they'll tell you that carrots are one of the best foods for your eyes. They contain loads of beta carotene, which helps keep the surface of your eye lubricated and healthy. While also playing a factor in your night vision as it can be found in your retina. As such, a deficiency in beta carotene can lead to dry eye symptoms and problems with night driving.

But how can you get more beta carotene?

Well, the best way is through the foods you eat. So in today's Eye Cook recipe, we combine turmeric and butternut squash into an eye-healthy dish loaded with beta carotene from fresh garden carrots. Plus, it's super easy to prepare!

Just taste this soup once, and you will want to prepare it again and again!

Carrot Soup Ingredients: Let's Go Shopping

  • 1-Tbsp olive oil

  • 1-Leek, sliced

  • 1-Cup of chopped fennel

  • 3-Cups (4-5 large) garden carrots, chopped 

  • 1-Cup chopped butternut squash 

  • 3-Cloves garlic, minced

  • 1 -Tsp grated ginger

  • 1-Tbsp turmeric powder

  • 3-Cups vegetable broth

  • 1 (14.5 oz) can light coconut milk

  • Salt & pepper to taste 

  • Toasted sesame seed mix to sprinkle on top

  • Fried Sage leaves so you look like you’re a celebrity chef for your family and friends

Blend your carrot soup in the pot with an immersion blender..jpg

How to Make the Best Carrot Soup:

Step #1

Heat the olive oil in a large dutch oven or saucepan. Add the fennel, leeks, carrots, and squash. Sauté for 3 - 5 minutes until the veggies start to soften. 

CHEF TIP: If you have a little extra time, you can pre-roast your carrots and squash in the oven to intensify the flavour.

Step #2

Add the garlic, ginger, turmeric, salt, and pepper, and sauté for a few more minutes.

Step #3

Add the broth and coconut milk. Bring the mixture to a boil, cover, and simmer for about 20 minutes.

Step #4

Once the soup is cooked, using an immersion blender, Vitamix, or similar, and blend until creamy. Taste and adjust seasonings to your liking.

Step #5

Sprinkle with toasted sesame seed mix and top with fried sage leaves. Enjoy!

Remember, health starts in the kitchen. The better we feed our bodies the more they can give us in return.

Let us know what you think of our soup recipe, do you think it’s the best creamy carrot soup you’ve ever had? What would you change or add? Leave a comment below or like and share this post.