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Eat well

Carrot and coriander soup

A flavoursome healthy soup with fresh and ground coriander.

Carrot and coriander soup

Meal type: Main meal

Serves: 6

Preparation time: 10 minutes

Cooking time: 30 minutes

  1. Heat oil in large saucepan. Add onions and sauté gently for 5 minutes or until softened. Add ground coriander and cook for 1 minute, stirring.
  2. Add carrots, stock and black pepper. Bring to boil, then reduce heat, cover and simmer for 25-30 minutes, or until carrots are tender.
  3. Remove pan from heat and cool slightly, then purée mixture in blender or food processor until smooth.
  4. Return soup to rinsed-out pan. Stir in chopped coriander and reheat gently until hot. Ladle into soup bowls and garnish with coriander sprigs. Serve with warm fresh bread rolls or crusty bread. 

Cook’s tips

Stir in finely grated zest and juice of 1 orange, just before serving, if desired.

Nutritional Information

Each Portion Contains:

Energy 374kJ 89kcal 4%
Carbs 13g -
Fat 2.3g Low 3%
Saturates 0.4g Low 2%
Sugar 11.1g Low 12%
Salt 0.5g Low 8%

% = an adult's reference intake

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Ingredients

2 teaspoons olive oil

2 onions, chopped

1 teaspoon ground coriander

700g (1lb 9oz) carrots, sliced

850ml (1 1/2 pints) homemade low-salt vegetable stock

Freshly ground black pepper, to taste

2 tablespoons chopped fresh coriander

Fresh coriander sprigs, to garnish

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