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Spiced Carrot & Coriander Soup - www.thelastfoodblog.com

Spiced Carrot and Coriander Soup

A spiced carrot and coriander soup perfect for lunch or a light supper.
Course Lunch
Cuisine Fusion
Diet Vegetarian
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 6
Calories 144kcal


  • 1 tablespoon olive oil
  • 1 medium brown onion (160g) peeled and finely diced
  • 1 medium stick of celery finely diced
  • 450 g / 1lb of carrots peeled and sliced
  • 1 large bunch of fresh coriander stems removed and leaves chopped
  • 1 medium potato 100g, peeled and chopped into quarters
  • 1 fat clove of garlic minced
  • 1 heaped teaspoon cumin
  • 1 level tsp level teaspoon ground coriander
  • ½ teaspoon smoked paprika
  • 1 level tsp dried coriander
  • 1 Litre / 4 cups low sodium vegetable stock
  • ¼ tsp each of sea salt and freshly ground black pepper


  • Natural yoghurt
  • Sunflower seeds
  • Coriander leaves
  • Red chilli flakes
  • Freshly cracked black pepper


  • Heat the oil in a large sauce pan, add the onion and cook over a medium heat for 5 minutes, stirring occasionally.
  • Add the celery and cook for another 5 minutes, then add the garlic, dried coriander and spices, cook for about a minute.
  • Now add the carrots, potatoes, salt, pepper and stock, stir and leave to simmer for 20 - 25 minutes until the carrots and potato are cooked.
  • When the vegetables are cooked blitz the soup with a hand held blender.
  • Stir in the coriander then serve immediately with crusty bread.
  • I recommend adding the toppings, a dollop of yogurt, some sunflower seeds, a couple of coriander leaves and a sprinkle of red chilli flakes.


  • Nutritional Information - is calculated using an online nutrition tool. It is based on one serving of 6 and does not include toppings.


Serving: 1of 6 | Calories: 144kcal | Carbohydrates: 26.5g | Protein: 4.7g | Fat: 2.7g | Saturated Fat: 0.4g | Sodium: 466mg | Potassium: 759mg | Fiber: 6.4g | Sugar: 12.5g | Calcium: 95mg | Iron: 3mg