Carrot and Coriander Soup

Name: Carrot and Coriander Soup
Prep time: 5 min
Cook time: 24 min
Total time: 29 min
Ingredients: 1 tsp olive oil; 1 onion (diced); 500 g carrots (peeled and diced); 1 medium potato (peeled and diced); 1.5 litres vegetable stock; 0.5 tsp ground coriander; 15 g fresh coriander (plus extra for garnish); 2 tbsp creme fraiche ((to serve, optional))

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Carrot and coriander is a classic flavour combination and they make a delicious soup together. A warming, healthy and low in fat and calories soup that is also quick and easy to make. Carrot and Coriander Soup is a hearty budget friendly meal - perfect served with some crusty bread.

Two bowls of soup surrounded by bread and chopped herbs.

We love a warming healthy soup and this is one of our favourites. This soup is a great way to use up a big bag of carrots and have a tasty and nutrient dense meal. This is a vibrant and flavour packed soup, that you can vary the herbs and spices used to mix it up each time.

If you have grown an abundance of carrots, got lots in your vegetable box, or just picked up some cheap in the supermarket, then this soup is a great way to use them up.

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Why should you try it
What you will need
Step by step
Health benefits of carrots
What to serve it with
FAQs
Extra tips
More soup recipe
Recipe

Why should you try it

A delicious way to use carrots
Easy to adapt with different flavours
Just 73 calories per portion
Low in fat

What you will need

Olive oil - You could use vegetable oil, but we prefer the flavour of olive oil.
Onion - This is the base of the soup. You could swap it for shallots, which would give a sweeter taste.
Carrots - The star of this soup. We have used basic supermarket carrots to make this a really budget friendly meal.
Potato - This helps to thicken the soup and make it a little bit creamy.
Stock - Always use homemade stock if you can. If not, use the best quality stock you can buy. We used vegetable stock to keep this soup vegetarian. If making this for young kids, then use a low salt stock.
Coriander - We used ground coriander and fresh.
Creme fraiche - This is dolloped on top before serving to make it a little bit creamy. You can leave this out if you prefer.

All the ingredients needed to make this recipe with text label overlay.

Step by step

One: Heat some oil in a large pan and add the onion and cook on a low heat for 2 minutes.

A large pan with chopped onions cooking in it.

Two: Add the carrots and potato and cook for 2 minutes.

Chopped carrots and potato added to the pan.

Three: Add the stock, some salt and pepper, and ground coriander and bring to the boil and then gently simmer for 20 minutes. Add a little more water if it looks too thick.

Two shot collage. First picture carrots, onion, potato and cumin in a pan, second picture has stock added.

Four: Add the fresh coriander and using a hand blender or putting it in a jug blender, blend until smooth.

Health benefits of carrots

Carrots are a good source of beta carotene, which is a compound your body changes into vitamin A, which helps keep your eyes healthy. Beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.

They are also a good source of fibre, which will help to keep you fuller for longer, as well as vitamin K1, potassium, and antioxidants. So this is a nutrient dense soup.

What to serve it with

We topped ours with some creme fraiche and sprinkled over some more coriander and chilli flakes. This is a really low calorie soup, so we always serve it with some kind of bread. A couple of slices of buttered crusty bread go down well. But, why not do something a little different and serve with some some warm pita bread or even our Easy Homemade Flatbreads?

A bowl of soup topped with a dollop of cream, chopped coriander and chilli flakes.

FAQs

Can you roast the carrots first?

If you want to take the flavours in this soup to another level, then roast the carrots before adding them to the pan. Chop them up, toss with some olive oil, salt and pepper and roast for about 30 minutes. Roasting them will really bring out the flavour.

What can you use instead of coriander?

We love coriander - it's one of our favourite herbs. But, I know not everyone is a fan and some people think it tastes like soap. I would be surprised if there are any coriander hating people reading this recipe, seeing as it's an integral ingredient, but if there is you can make a swap.
You can swap the coriander for fresh parsley, or even another chives for an oniony flavour. I wouldn't recommend swapping it for a woody herb though.

Can you freeze carrot and coriander soup?

You can freeze it, however it might change the texture a little. When reheating, add a little extra water to the pan, as it will be a little thick. This is a pretty quick and easy soup to make though, so I would recommend making it from fresh.

How to make vegan carrot and coriander soup

This soup is naturally vegan anyway. Winner! We have added some creme fraiche at the end for serving, but you could either leave that out or add some oat creme fraiche instead.

Extra tips

Coriander is pretty much the main flavour in this soup, but you could swap it for parsley if you wanted a carrot soup without coriander.
If blending this in a jug blender, allow to mostly cool first, so the heat doesn't crack the blender.
Add some croutons on top for some extra crunch.
If you want to take the flavours in this to another level, roast the carrots before adding them to the pan.
Spice this soup up a little with a sprinkling of red chilli flakes before serving.
You can make this more of a filling soup by stirring in a can of chickpeas.
If you are making this soup for young children, then use a low salt stock.

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