Healthy meals and recipes for weight loss

Carrot and Coriander Soup Recipe | Carrot Soup Recipe with Coriander and Potato | Vegan & Weight Loss Friendly

carrot and coriander soup recipe
This is it – get chopping, sautéing, and let it simmer! Enjoy!
carrot and coriander soup

Carrot soup is a staple in most Western countries: warming in winter, is made with few and cheap ingredients, it is very quick and easy to prepare and it is tasty! 

 

Among all of the carrot soup variations, carrot and coriander soup must be one of the – if not the – most popular ones. 

 

The warming flavor of ground coriander (and the aroma of cumin if you want to add an extra zing!) give this soup the depth you need during a cold December night and it works perfectly with a simple slice of toasted bread or a few croutons with cheese, there’s nothing more that you need! 

 

 ~~ What about a nice Red, Orange, and Yellow Vegetable Healthy Vegan Soup Recipe next time? 

carrots-harshal-s-hirve-yNB8niq1qCk-unsplash
Harshal S. Hirve /Unsplash

Let’s talk nutrition! 

 

The good ol’ carrot is a glorious vegetable that is so easy to add to most recipes, as it adds very little calories and it can be eaten either cooked or raw! 

 

Carrots were first grown in the Middle-Eastern country of Afghanistan around 900 A.D. 

 

Carrots are root vegetables and although today we mostly purchase the variety that is orange in color, they are available in multiple different ones, such as white, purple, yellow, and red. 

 

This sweet vegetable is rich in minerals and vitamins and its taste may vary depending on how and where it has been grown, its size, and color. 

 

They are mainly rich in: 

 

Vitamin A: what we refer to as Vitamin A normally is a group of fat-soluble retinoids, which are very important to the human body, as they assist with the development and proper functioning of the skin, eyes, immune system, and other parts of the body. 

 

Vitamin C: this is one of the most discussed and praised vitamins and it is commonly associated with our immune system, however, it assists in many more functions of the body, such as prenatal health issues, cardiovascular disease, eye, and skin health. 

 

Vitamin K: like Vitamin C, Vitamin K is not a single nutrient, but a group – in this case of vitamins that are necessary to the body for helping wounds to heal. In addition to blood clotting, some studies show how this vitamin may assist with bone health. 

 

Potassium: This mineral and electrolyte is very important for the human body as it helps the muscles work, including the ones that regulate the heartbeat and breathing. The body takes potassium from the food we eat and uses only what necessary; the body automatically gets rid of the potassium it doesn’t need as it is removed from the blood by the kidneys. 

 

Carrots also contain some calcium and iron, which are part of the essential minerals the body needs to function correctly. 

 

Eating too many carrots may cause carotenemia, which is when the skin turns orange-yellow because of too much beta-carotene; although it is normally harmless and it passes on its own, in very bad cases it may prevent the Vitamin A from doing its job properly, affecting vision and bones, amongst others. 

 ~~ Have you ever tried this incredibly easy and tasty Creamy Roasted Carrot Soup Recipe | How to make Vegan Roasted Carrot Soup

 

How to make carrot and coriander soup? 

 

This carrot and coriander soup recipe is a one-pot wonder: in a pan, warm up one tablespoon of oil, to which you add chopped carrots, a potato, an onion, some chopped garlic, salt, and black pepper.

 

Once these are well mixed, you sweat them for a couple of minutes, after which you add some ground coriander (and cumin if wanted!) and mix well once more; allow the spice to cook (after a couple of minutes the smell will change and the coriander will separate from the oil) and then add water and a stock cube (if wanted) and simmer for 20 minutes.

 

Add a small bunch of fresh coriander and blitz in a self-standing blender. Enjoy! 

 

Carrot, potatoes, onion
coriander and cumin
Add coriander
add water
Add water and stock
simmer
Simmer
Blend
Carrot and coriander soup

How to make spicy carrot and coriander soup? 

 

There are different ways this soup can be spiced up! 

 

If it’s spice in the sense of the depth of flavor, then add the ground cumin as per my recipe for carrot and coriander soup below and the soup will feel like a hug. 

 

If it is heat you are looking for, you can either add half a teaspoon of red chili powder (or Kashmiri chili powder for a great color as well) when you add the coriander or you can serve it with some chili flakes on top

 

Another great way of spicing things up is by serving this soup with some garlic and chili flavored croutons and thinly sliced spring onions; this will give heat, crunch, and added layers of flavor, while also making the soup even more filling than what it already is. 

 

 

 

How can I make carrot and coriander soup creamy? 

 

This soup is creamy as it is, as the self-standing blender tends to create a very airy and creamy consistency, however, if you are looking to enjoy something even richer, then you can add a tablespoon of butter when blending or a quarter cup of cream at the end, before reheating to serve, but it is not necessary. 

 

If you are looking to keep it vegan, then you can either add some vegan cream or oat milk, but again, this is not necessary as the soup is creamy on its own already! 

 

 ~~ Looking for the right non-dairy milk alternative to add to your diet? The 12 Best Non-Dairy Substitutes for Milk | What is the best alternative to milk? How to choose it? | 12+ Plant-Based Alternatives 

 

carrot and coriander soup recipe vegan

You will love this soup as it needs 5 minutes to prepare and 25 to cook, making it a perfect 30-Minute meal, which is vegan, healthy, low in calories, prepared with very few ingredients, and adaptable to how you feel… want it spicy? Extra rich? Served as a side? Amend it as you want! 

 

This recipe will help you find another way of finishing the bag of carrots that are always left at the bottom of the fridge drawer. 

 

This carrot and coriander soup recipe is the one you will follow from now on – as I do – as it is such an easy end-of-the-day meal that almost cooks on its own after a long day, while you can get on with enjoying your evening. 

 

This is it – get chopping, sautéing, and let it simmer! Enjoy! 

 

 ~~ Soup-oholic? Check out Cook: Soups

 

carrot and coriander soup

Carrot & Coriander Soup Recipe | Carrot Soup Recipe with Coriander and Potato | Vegan & Weight Loss Friendly

This is it – get chopping, sautéing, and let it simmer! Enjoy!
No ratings yet
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Appetizer, Main Course, Soup
Cuisine American, british
Servings 6 portions
Calories 75 kcal

Ingredients
 
 

  • 1 tbsp Olive Oil or any unflavored vegetable oil, like sunflower
  • 450 g Carrots, Washed and Chopped in Small Chunks
  • 100 g Potato, Washed, Peeled and Chopped in Small Chunks
  • 50 g Onion, Peeled and Thinly Chopped
  • 2 Cloves of Garlic Crushed, and Chopped -Optional
  • 1 1/2 tsp Ground Coriander
  • ½ tsp Ground Cumin Optional
  • 1 Vegetable Stock Cube Optional
  • 1.2 Liter Water
  • 10 g Fresh Coriander, Washed and Finely Chopped
  • Salt and pepper to taste

Instructions
 

  • In a deep soup pan, add the olive oil and warm up on a medium flame; once this is warm add the chopped carrots, potatoes, onion, garlic, salt, and pepper and mix well.
  • Allow these ingredients to sweat for a couple of minutes, then add the ground coriander and cumin (if using it) and mix well; allow the spices to cook. You will notice the spices are cooked when the smell changes and they start separating from the oil; this will happened after about 1-2 minutes.
  • Preheat the water in a kettle and add it to the soup at this point, together with the stock cube. Leave the soup to simmer for about 20 minutes or until the carrots are tender (you can check with a fork).
  • Add the fresh coriander to the soup then, once it is safe enough to do so, blitz the soup in a self-standing blender (you may need to divide this into two batches), adjust with water, and reheat if necessary.
  • Add salt and pepper if needed. Serve and enjoy!

Notes

To ensure the soup cooks well and the carrots are coated well with coriander powder when preparing them chop them into small pieces; this will dramatically reduce the cooking time of the soup.
Want an extra bite? Once the soup is blended, add half a grated carrot to the pot and simmer for 5 minutes on a low flame.

Nutrition

Calories: 75kcalCarbohydrates: 12gProtein: 1gFat: 3gSaturated Fat: 1gSodium: 178mgPotassium: 349mgFiber: 3gSugar: 4gVitamin A: 12648IUVitamin C: 9mgCalcium: 45mgIron: 1mg
Keyword 30-Minute Meal, Carrot and Coriander Soup, Vegan Soup Recipe
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