Carrot and Coarider Soup is a greeat choice to warm you up on a cold day and a bowlful of this delicious recipe will surely become a staple in your home!
Prepared using very few simple ingredients, this classic soup is very popular in the United Kingdom, and that is why coriander is used in the name rather than cilantro.
This time of the year we all want a nice soup that only needs one large pan and a food processor to get it ready, so get chopping and simmering,in 30 minutes you could be enjoying a nice bowl of it!
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.
~~ Carrots are very low in calories, yet very filling! Would like to know what other vegetables offeer the same? 20 Low-Calorie and Incredibly Filling Foods Quick and Easy to Prepare
How to make carrot and coriander soup?
This carrot and coriander soup recipe is a one-pot wonder: in a large pan, warm up one tablespoon of extra virgin olive oil on medium heat, to which you add chopped carrots, a peeled diced potato, a sliced onion, some chopped garlic, salt, and black pepper.
Once these are well mixed, sweat them for a few minutes until golden brown; once done, add some ground coriander (and cumin if wanted!) and mix well once more. Allow the spices to cook on low-medium heat (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, not necessary) and simmer for 20 minutes, or until the vegetables are fully cooked.
Before serving, a small bunch of chopped fresh cilantro (coriander) and blitz in a self-standing blender. Enjoy!
How to store carrot and coriander soup?
This soup can be stored in the fridge in an airtight container for up to 4 days and it can be frozen for up to three months; in either case, before storing, ensure the soup has cooled down completely.
Before serving, reheat to ensure the soup is piping hot.
A few notes:
This recipe is incredibly easy and it can be modified to anyone’s needs and tastes; here are a few things I have tried and liked:
- Blending the soup: it is safer to blend the soup when it has cooled down, so as to avoid getting burnt. If you need to blend it straight away and are using a food processor, do not fill it up more than 2/3 (even better if only half way) and keep the lid in place safely, perhaps helping yourself with a tea towel. If you are using a hand blender, make sure the blades are fully in the soup, so to avoid splashing hot soup around (this is a good point also fo cold food, as you wouldn’t want to splash around anyway!).
- Large pan: when cooking soups, opt for a large pot; if it is too large it is better than too small. This makes mixing the soup easier and, should you decide to add more water for a lighter consistency, there will still be space in the pot.
- Comforting flavors: cumin and coriander powder are very warming, rich spices, however this soup can be modified using different spices! Try adding some Kashmiri chilli powder for a light kick, or some curry powder for extra depth. For a bit of zing, grate some fresh ginger or add some ginger powder. Make this carrot and coriander soup you own!
- Creamy carrot and coriander soup: this soup is made creamy by the use of potatoes, which give that velvety texture without adding fat. If you are looking to add some extra thickness to it, you can add a can of coconut milk to the soup or some fresh heavy cream,but remember to add the calories if you are counting.
- Easy swaps: if you prefre other vegetables to carrots, these can be substituted! Use butternut squash, pumpkin or parsnip instead for a new take on this classic recipe!
This creamy carrot and coriander soup only needs 5 minutes to prepare and 25 to simmer, making it a perfect 30-Minute meal, which is vegan, healthy, low in calories, great for meal prepping, made with very few simple ingredients, and adaptable to how you feel… want it spicy? Extra rich? Served as a side? Amend it as you want!
Carrot and Coriander Soup Recipe
- 1 Tbsp Olive Oil or any unflavored vegetable oil, like sunflower
- 450 g Carrots, Washed and Chopped in Small Chunks
- 1 Potato, Washed, Peeled and Chopped in Small Chunks
- 1 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
- In a deep large soup pan, add the extra virgin 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 until golden brown, 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.
- Add the water to the soup at this point, together with the stock cube. Bring to the boil and allow the soup to simmer for about 20 minutes or until the carrots and potato 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 it 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!