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Two bowls of carrot and coriander soup with a small dish of toasted pumpkin seeds and plate of bread in the background.

Carrot and Coriander Soup

By: Deborah
This carrot and coriander soup is light, healthy, and full of flavour. An easy recipe that’s perfect for lunch, dinner, or freezing for meal prep.  
PREP: 10 minutes
COOK: 40 minutes
TOTAL: 50 minutes
Course: Soup, Starter
Cuisine: British
Servings: 4 people
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Equipment

Ingredients

  • 1 tbsp vegetable oil
  • 1 onion (approx. 125g) finely chopped
  • 650 g (1.4 lb) carrots peeled and roughly chopped
  • 1 potato (approx. 225g) approx. 225g, peeled and chopped
  • 1 tsp ground coriander
  • salt and freshly ground black pepper
  • 1 litre (4 cups) vegetable stock (made using 2 stock cubes or pots)
  • 30 g (1.1 oz) fresh coriander
  • 4 tbsp half fat sour cream
  • 0.5 tsp paprika
  • 2 tbsp pumpkin seeds toasted (see Notes)

Instructions

  • Heat the oil in a large saucepan or casserole pot over a medium heat. Add the onion and cook for 4 to 5 minutes, stirring occasionally, until soft. Add the carrots, potato, and ground coriander and some seasoning, and mix well.
  • Stir in the stock and bring to the boil. Cover, reduce the heat and simmer for 30 to 35 minutes until the vegetables are tender.
  • Remove the soup from the heat, add two-thirds of the coriander leaves and stalks to the soup, then blend until smooth using a hand blender. Roughly chop the remaining coriander leaves for garnish.
  • Divide the soup between 4 bowls and swirl 1 tbsp of sour cream into each. Garnish with the chopped coriander leaves, a sprinkling of paprika and 0.5 tbsp of the toasted pumpkin seeds. Serve with your choice of homemade or shop bought bread.

Notes

  • Variations: 
    • Add ginger for warmth. 
    • Include sweet potatoes or parsnips along with the carrots for variation. 
    • Add a pinch of chilli flakes for spice. 
  • Toasted pumpkin seeds - heat a frying pan or skillet over a medium heat and toast the seeds in a single layer for 3 to 5 minutes, tossing frequently to get a light brown colour on both sides. 
  • This carrot and coriander soup recipe is easily adapted if you’re cooking for less or more people.  
 
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Nutrition

Calories: 213kcal | Carbohydrates: 34g | Protein: 5g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 4mg | Sodium: 1134mg | Potassium: 919mg | Fiber: 7g | Sugar: 12g | Vitamin A: 28347IU | Vitamin C: 25mg | Calcium: 96mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

KEYWORDS carrot and coriander soup recipe, comfort food, freezable, make ahead, winter warmer
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