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A bowl of carrot and coriander soup topped with cream, coriander leaves and chilli flakes.
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5 from 30 votes

Easy Carrot and Coriander Soup

A warming, healthy carrot and coriander soup made with simple budget-friendly ingredients. Smooth, flavourful and ready in under 30 minutes.
Prep Time5 minutes
Cook Time24 minutes
Total Time29 minutes
Diet: Gluten Free, Low Fat, Vegetarian
Allergen: Dairy
Servings: 4 servings
Calories: 133kcal
Author: Dannii Martin

Equipment

  • Blender

Ingredients

  • 1 teaspoon of Olive oil
  • 1 Onion peeled and diced
  • 500 g of Carrot diced
  • 200 g of Potato peeled and diced
  • 1.5 litre of Vegetable stock (low salt)
  • ¼ teaspoon of Fine sea salt
  • ½ teaspoon of Ground black pepper
  • ½ teaspoon of Ground coriander
  • 15 g of Fresh coriander (cilantro) plus extra for garnish
  • 2 tablespoons of 0% Crème fraîche (to serve, optional)
  • 1 teaspoon of Chilli flakes (to serve, optional)
UK Metric Measures - US Customary Measures

Instructions

  • Soften the onion: Heat 1 teaspoon of Olive oil in a large saucepan and add 1 Onion (diced). Cook gently for around 2 minutes, until it is starting to soften.
  • Add the vegetables: Add 500 g of Carrot (chopped) and 200 g of Potato (diced) and stir well. Cook for another 2 minutes.
  • Add the stock: Pour in 1.5 litre of Vegetable stock (low salt) and add ½ teaspoon of Ground coriander, ¼ teaspoon of Fine sea salt and ½ teaspoon of Ground black pepper. Bring to the boil, then reduce the heat and simmer gently for around 20 minutes, until the carrots and potato are completely tender.
  • Blend the soup: Add 15 g of Fresh coriander (cilantro) and blend until smooth using a stick blender. Alternatively, allow the soup to cool slightly before carefully transferring it to a jug blender.
  • Check and serve: Taste and adjust the seasoning before serving with extra coriander, 2 tablespoons of 0% Crème fraîche and 1 teaspoon of Chilli flakes (all optional).

Notes

  • Chop the carrots and potato into similar-sized pieces so they cook evenly.
  • There is no need to peel younger carrots if they are well scrubbed.
  • Add the fresh coriander right at the end so its flavour stays bright.
  • Coriander stalks have lots of flavour, so finely chop and use those too.
  • If using a jug blender, don't fill it too high with hot soup and allow the soup to cool slightly first.
  • Make a double batch while carrots are cheap and freeze it in individual portions.
  • Taste the soup before adding extra salt, especially if you are using a stock cube.
  • Add chilli flakes or homemade croutons just before serving for extra texture and flavour.

Nutrition

Serving: 1portion | Calories: 133kcal | Carbohydrates: 24g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 4mg | Sodium: 279mg | Potassium: 684mg | Fibre: 5g | Sugar: 8g | Vitamin A: 21176IU | Vitamin C: 20mg | Calcium: 65mg | Iron: 1mg

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