14 Ingredients
  • 3 pounds carrots, peeled and cut into medium, uniform chunks (about 2 quarts)
  • 3 tablespoons neutral oil such as grapeseed or canola
  • 1 1/2 teaspoons whole coriander seeds
  • 1 1/2 teaspoons whole cumin seeds
  • 1 1/2 teaspoons whole mustard seeds (yellow or brown)
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons extra virgin olive oil
  • 2 medium onions, peeled and cut into a large dice (about 2 cups)
  • 3 medium cloves garlic, chopped (about 1 tablespoon)
  • 1 tablespoon minced fresh ginger
  • 1 quart vegetable broth
  • 1 cup plain yogurt, whole or lowfat
  • 2 tablespoons juice from 1 to 2 limes
  • Fresh cilantro leaves, for serving
Nutrition
249
12% daily value
6 servings
                                       
                                            high-​fiber, vegetarian, gluten-​free
     

Fat

21% 14

Saturated

11% 2

Trans

- 0

Monounsaturated

- 8

Polyunsaturated

- 3

Carbs

10% 30

Carbs (net)

- 22

Fiber

32% 8

Sugars

- 14

Sugars, added

- 0

Protein

9% 5

Cholesterol

2% 5

Sodium

46% 1110

Calcium

16% 159

Magnesium

11% 47

Potassium

19% 903

Iron

8% 2

Zinc

9% 1

Phosphorus

21% 144

Vitamin A

212% 1911

Vitamin C

21% 19

Thiamin (B1)

16% 0

Riboflavin (B2)

16% 0

Niacin (B3)

15% 2

Vitamin B6

31% 0

Folate equivalent (total)

14% 55

Folate (food)

- 55

Folic acid

- 0

Vitamin B12

6% 0

Vitamin D

0% 0

Vitamin E

23% 3

Vitamin K

36% 43
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