This carrot and coriander soup is an honest, good for you, delicious light meal or lunch. It’s also super simple to make. You can have it ready in under 30 minutes and it’s great for batch cooking.
Where is it from?
Carrot and coriander soup is a British staple. You’ll find it on menus across the country as well as in supermarkets.
While I believe that carrot soup is a fairly common concept in a lot of the world, the addition of coriander hails from the UK. If you’ve never tried this and you are a fan of coriander, then I urge you to give it a go!
Is it good for you?
I’m not a nutritionist, but I’m sure most of us are very aware that carrots are a great, nutrition-packed food. Carrots may not help you see in the dark but one serving has 73% of your recommended intake of vitamin A, that’s the vitamin that supports our vision and immune system. They also contain vitamin K, vitamin C and potassium. Coriander also contains some lesser-known health benefits as they are full of antioxidants and some studies also support that it can help reduce blood sugar.
This is also a good dish if you are watching your calorie or fat intake, with just 130 calories per serving and 5g of fat.
Can I use the leaves and the stems of the coriander?
Yes you absolutely can. I suggest roughly chopping both before blending with the soup so you don’t end up with any big pieces of stem that don’t get blended well.
Can I freeze it?
This recipe is great for freezing. Portion into freezer-proof containers and defrost thoroughly before reheating on the hob or in the microwave. You can also make this up to 4 days ahead and keep in the fridge until you are ready to serve it.
To make this carrot and coriander soup you’ll need: (for the full printable recipe with measurements click here)
- olive oil
- ground coriander
- vegetable stock
- fresh coriander
- natural yogurt
There are a few subsitutions you can make with this recipe, as long as you don’t subsitute the carrots or coriander!
- Olive oil – feel free to use an alternative oil suitable for frying such as vegetable or canola (rapeseed) oil
- Cumin – this is not traditional, but I quite like it in this soup. You can omit this, or if you like spicy soups then you can add some paprika or cayenne pepper
- Natural yogurt – this is just used for drizzling so you can use cream as an alternative if prefered
- Garlic – garlic is a great addition to this soup. Use around 1/2 clove per person depending on how garlicy you like things
How to make it
- To make this soup first fry heat the olive oil over medium-high heat and then, when hot, add the carrot and onion and gently saute for around 5 minutes, until softened.
- Next add the ground coriander and cumin and stir around the pan for around 20 seconds – this helps release the flavours and fragrance.
- Add the stock to the pan and season. Simmer for 15 minutes, or until the carrots are soft.
- Remove the pan from the heat and most of the fresh coriander (leaving some for garnish). Use a stick/immersion blender to blitz everything into a smooth texture.
- Season to taste and serve in bowls with the yogurt drizzled on top and some sprigs of coriander to garnish.
If you are looking for more great soup recipes then you might also want to try
- Sweet potato and red pepper soup
- Butternut squash soup with honey creme fraiche
- Slow cooker leek and potato soup
- Polish zurek soup (contains meat)
- Sweet potato and horseradish soup
Products that work well for this recipe:
Russell Hobbs 3-in-1 Blender
Soup n Sauce Freezer Bag
Leak Proof Soup Bowl
An honest to goodness tasty, healthy and warming carrot and coriander soup. Perfect for a light meal or lunch. Takes less than 30 minutes to make and great for batch cooking.
The default recipe serves one
- 1 tsp olive oil
- 150g / 5.5oz peeled carrots, roughly chopped
- 1/4 onion, roughly chopped
- 1/2 tsp ground coriander
- 1/4 tsp cumin
- 300ml (1.25 cups) vegetable stock
- 4–6 sprigs coriander, roughly chopped (leaves and stalks)
- 1 tsp natural yogurt, to serve
- Heat the oil in a saucepan over medium-high heat until hot. Add the onion and the carrot and fry for around 5 minutes until the onions have softened. Don’t let it brown too much.
- Add the ground coriander and cumin and cook for a further 20 seconds until fragrant. Add the stock to the pan and simmer for 15 minutes.
- Remove from the heat and add the coriander. Use a stick/immersion blender to blitz everything together. You can also transfer to a standard blender if you don’t have a stick blender.
- You can substitute the olive oil with any oil suitable for frying
- The cumin in this recipe is additional. You can leave it out if you prefer or you can add some extra paprika or cayenne pepper if you want to give it an extra kick
- Garlic is a great addition to this recipe also – I recommend around 1/2 clove per person if you want to add it
- Cream can be used instead of the yogurt to garnish
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch
- Method: Hob
- Cuisine: British
- Serving Size: 1
- Calories: 135
- Fat: 5.5g
- Carbohydrates: 20g
- Protein: 2.5g
Keywords: soup, carrot, coriander, lunch, healthy, low fat, light, starter, appetizer