Carrot and coriander soup recipe

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  • Dairy-free
  • Healthy
  • Low-fat
  • Nut-free
  • Vegetarian
serves: 4
Skill: easy
Cost: cheap
5-a-day: 1
Prep: 10 min
Cooking: 25 min

Nutrition per portion

RDA
Calories 102 kCal 5%
Fat 4.0g 6%
  -  Saturates 0.4g 2%
  -  of which Sugars 12.6g 14%
Salt 0.8g 13%
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  • This carrot and coriander soup recipe is a classic soup recipe - it's wholesome, delicious and low in calories for a perfect light lunch or starter.

    Not only is this carrot and coriander soup recipe is 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 3 days.

    Loved this soup recipe? Find lots more inspiration for delicious soup recipes here!

    Ingredients

    • 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

    Method

    • 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.

    Top tip for making Carrot and coriander soup

    Garnish with a swirl of single cream (or soya cream for a dairy-free soup).

    This delicious soup can be kept in the fridge for up to 3 days. Make sure you reheat thoroughly in the microwave or on the hob before serving again. It’ll need to be piping hot - so be careful!

    If your soup is a little loose or too liquid based for your likening, you can thicken it up by using flour or cornstarch. Next time you make the soup, you could add a potato to the mix to thicken it up too if thats how you prefer your soup.

    If you’re looking for a healthy soup, this is it! Not only is this soup delicious, its also packed full of minerals and vitamins that are great for your body.

    Carrots are a good source of beta-carotene which protects your body against things like cancer as it helps to boost your immune system. Coriander is an antioxidant and high levels of it which means its good for helping low blood pressure and as well aiding digestion.

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