Carrot and coriander soup
Skill level: Easy peasy
Costs: Cheap as chips
Carrot and coriander is a classic soup recipe - and it's easy to make in the comfort of your own home. Not only is this carrot and coriander soup super comforting for when you just a need a hug in a bowl, this light recipe is also only 102 calories per portion so it makes a nice low-cal option for lunch. The strong, herby flavours of the ground and fresh coriander complement the carrots beautifully. This carrot and coriander soup recipe serves 4 people and will take around 35 mins to prepare and cook, so you won't even have to spend that long in the kitchen to prepare it. Leftovers can be stored in an airtight container in the fridge for up to 2 days. You can also freeze this soup, defrost in the fridge overnight and reheat thoroughly before serving again, which makes this carrot and coriander soup a super easy meal to have in the freezer for when you need a easy and quick lunch.
- 1tbsp vegetable oil
- 1 onion, chopped
- 450g carrots, washed and sliced
- 1 clove garlic, crushed
- 1tsp ground coriander
- 1.2 ltr vegetable stock
- 3tbsp chopped fresh coriander
- Squeeze of lemon juice
- Freshly grated nutmeg to taste
- Salt and freshly ground black pepper
Garnish with a swirl of single cream (or soya cream for a dairy-free soup).
- Sauté the onions, carrots and garlic in a large pan with the oil for 4 mins. Once they have softened, but not coloured, add the ground corinader and stir. Season with salt and black pepper.
- Pour the vegetable stock into the pan and bring to the boil. Cover the pan and allow to simmer until the carrots are tender, this should take around 20 mins.
- Stir through the fresh corinader, remove from the heat and blend the soup, adding the lemon juice, nutmeg and seasoning to taste as you do. You can use a hand blender or a food processor to blend your soup.
- The soup will have cooled whilst blending, so if you plan to eat it right away, gently reheat the soup, without boiling it, and serve. If you are saving it for later, allow to cool and place in a airtight container in the fridge or freezer.
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Nutritional information per portion
- Calories 102(kcal)
- Fat 4.0g
- Saturates 0.4g
- Sugars 12.6g
- Salt 0.8g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.