Recipe: Carrot and Coriander Soup
Below is the recipe for one of our favourite soups: carrot and coriander. This is a great winter soup. You can make it thicker by reducing the amount of water and creamier by adding soya milk at the end of cooking. Enjoy!
This menu serves: 4.
Calories: 544 total, 136 per serving
Ingredients
1 medium onion, finely chopped
1 celery stalk, sliced finely, plus 1 or 2 tops (for garnish)
2 small potatoes, chopped
2 cloves garlic, peeled and crushed
450g carrots, chopped
500ml water or homemade vegetable stock
2-3 tsp ground coriander (you can use fresh if available)
1 tbsp freshly squeezed lemon
(Optional: 128ml soya milk or other non-diary milk alternative)
Preparation
1. In a large pan, gently fry the onion and celery until soft (use water or vegetable stock instead of oil for frying). Add the garlic, potatoes and carrot and cook for a further 5 minutes.
2. Add the stock and ground coriander (or half of the fresh coriander) and cook for 20 minutes or until the vegetables are soft; the potato might begin to break up, which is fine.
3. Puree using a hand blender; either to a fine puree or leave more chunky for texture. Add the lemon juice.
4. If using soya milk, add to the soup and then bring back to the boil.
5. Serve, garnished with the celery leaves.
Tips and variations
Try using dill instead of coriander.
To reduce the calories further, and to change the taste, you can also use sweet potato instead of potato.
About the author
- Lisa is one of the founders of La Crisalida Retreats. She is an Epidemiologist, therapeutic hatha and yin yoga teacher and also teaches mindfulness meditation. Lisa has studied NLP and hypnosis, as well as nutrition (she designs the menus).
