Spiced Carrot and Coriander Soup
A spiced carrot and coriander soup perfect for lunch or a light supper.
Servings 6
Calories 144kcal
Ingredients
- 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
Toppings
- Natural yoghurt
- Sunflower seeds
- Coriander leaves
- Red chilli flakes
- Freshly cracked black pepper
Instructions
- 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.
Notes
- Nutritional Information - is calculated using an online nutrition tool. It is based on one serving of 6 and does not include toppings.
Nutrition
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