The striking orange colour of this soup comes from the antioxidants alpha and beta carotene. But carrots also contain lutein and zeaxanthin, which are deposited in the macula of your eyes where they act as a type of “sunscreen” to protect against UV damage and macular degeneration.

PREPARATION: 20 MINUTES, COOKING: 30 MINUTES, SERVES 8

Ingredients:
2 tablespoons extra virgin olive oil 1 medium onion, chopped
2 cloves garlic, crushed
3 teaspoons fresh grated ginger
2 teaspoons ground cumin
1 teaspoon ground coriander shake of cayenne pepper
1 kg (2 lb 3 oz) carrots, peeled and roughly sliced into 1-centimetre (1⁄2-inch) rings
1 medium sweet potato, peeled and roughly sliced into 1-centimetre (1⁄2-inch) rings
5 cups stock (can be from stock cubes) juice of 1 orange
1⁄2 bunch coriander (cilantro), chopped

Method:
1. Heat oil, and sauté onion and garlic until soft.
2. Add ginger, spices and cayenne, and cook for a further 30 seconds.
3. Add carrot, sweet potato and stock, cover and bring to boil.
4. Reduce heat and simmer, half covered, for about 15 minutes until vegetables are cooked.
5. Puree until smooth and stir through orange juice. Add a little more boiling water for a thinner consistency.
6. Serve hot, garnished with coriander.

Garnish this gorgeous soup with plucked coriander leaves before serving.

Per serve: energy 622 kJ (149 Cal); protein 3 g; fat 5 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 19 g; sugars 13 g; fibre 7 g; calcium 73 mg; iron 1.4 mg; sodium 226