Carrot and Coriander Soup
This slimming friendly Carrot and Coriander Soup is comfort in a bowl, perfect for calorie counting and diet plans like Weight Watchers.
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NutritionPer Serving
- Calories122
- Carbs21g
- Protein2.5g
- Fat1.5g
- Saturates0.5g
- Sugars10g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
This slimming friendly Carrot and Coriander Soup is comfort in a bowl and is perfect if you’re counting calories or following a plan like Weight Watchers.
The combination of sweet, earthy carrots and fragrant coriander in this soup is perfect for any season, but is especially great for the cooler months – the vibrant colour of this Carrot and Coriander Soup is enough to make anyone forget the darker evenings and colder temperatures!
Our Carrot and Coriander Soup is super quick and easy to make and it’s also really thrifty. We love it reheated for lunch or as a quick supper!
What diets is this Carrot and Coriander Soup suitable for?
This Carrot and Coriander Soup recipe is suitable for vegan, vegetarian and dairy free diets.
It can be made gluten free as long as you swap out the following ingredients for gluten free versions;
- Vegetable stock pot
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Carrot and Coriander Soup?
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All soups need a good garnish and on top of this Carrot and Coriander Soup are some crispy matchsticks of carrot. We used our amazing Deiss peeler (aka matchstick slicer!) to make these.
This really adds some texture and makes the soup look so fancy, without much effort at all!
An air fryer is a must-have gadget when following a slimming plan and we’ve used this Breville VDF105 Halo Plus Health Fryer – White/Green to cook these carrot matchsticks.
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How many calories are in this Carrot and Coriander Soup?
There are 122 calories per portion in this Carrot and Coriander Soup, which means it falls into our Everyday Light category.
This Carrot and Coriander Soup is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Chop 5 of the carrots into 1 inch pieces and add to a saucepan with the onion and potato. Cover with the boiling water, add in the stock pot and simmer for 10 minutes.
Step 2
Crush the coriander seeds in a heavy pestle and mortar – you can use ground coriander but there tends to be more flavour in the whole seeds. Add to the saucepan.
Step 3
Meanwhile, julienne the remaining carrot into thin matchsticks. Add to the air fryer and spray with low calorie cooking spray and a pinch of salt. Air-fry at 180°C for 8-10 minutes until crispy.
Step 4
Add half of the chopped coriander into the saucepan and simmer for a further 10 minutes until the carrots and potato are tender.
Step 5
Blitz the soup with the stick blender until smooth. If it is too thick, add a little extra boiling water. Add the remaining fresh coriander, blitz again.
Step 6
Serve while hot, topped with the carrot matchsticks and a sprinkle of extra fresh coriander if you like!
What could I serve with this Carrot and Coriander Soup?
This Carrot and Coriander Soup is the perfect starter when served before the following main, accompaniment and dessert:
How do you know when this Carrot and Coriander Soup is cooked?
You should cook this Carrot and Coriander Soup until the carrots and potatoes are tender. This should take around 20 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Carrot and Coriander Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Carrot and Coriander Soup in the fridge for approximately 3 days or so.
Can I freeze this Carrot and Coriander Soup?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Carrot and Coriander Soup?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Carrot and Coriander Soup
This slimming friendly Carrot and Coriander Soup is comfort in a bowl, perfect for calorie counting and diet plans like Weight Watchers.
-
Prep Time
10 MINS
-
Cook Time
20 MINS
- KCals 122
- Carbs 21G
Instructions
- Chop 5 of the carrots into 1 inch pieces and add to a saucepan with the onion and potato. Cover with the boiling water, add in the stock pot and simmer for 10 minutes.
- Crush the coriander seeds in a heavy pestle and mortar - you can use ground coriander but there tends to be more flavour in the whole seeds. Add to the saucepan.
- Meanwhile, julienne the remaining carrot into thin matchsticks. Add to the air fryer and spray with low calorie cooking spray and a pinch of salt. Air-fry at 180°C for 8-10 minutes until crispy.
- Add half of the chopped coriander into the saucepan and simmer for a further 10 minutes until the carrots and potato are tender.
- Blitz the soup with the stick blender until smooth. If it is too thick, add a little extra boiling water. Add the remaining fresh coriander, blitz again.
- Serve while hot, topped with the carrot matchsticks and a sprinkle of extra fresh coriander if you like!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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14 comments
See what others have to say
Lisa FrenchMonday 16th September 2024
I had no vegetable stock so used a chicken stock cube 🤔 praying it tastes OK as this is my favourite flavour soup of all time 😋 🤞
HollyTuesday 24th September 2024
Hey Lisa, the chicken stock cube should have worked fine hope you enjoyed the soup!
AmyFriday 30th April 2021
My soup was really thin
HollyMonday 10th May 2021
Hey Amy, You could try adding less water next time and if once blitz you feel it is took thick add a little to loosen it up. Hope that helps!
Alex GarnerTuesday 23rd June 2020
Thoroughly Enjoyed if you love soup then this is the one to give a try it’s quick and simple to make and delicious too
Holly LevellTuesday 23rd June 2020
Hey Alex, so glad you enjoyed the soup!
Naomi KentSunday 9th September 2018
I made this today. Beautiful ????. Thanks so much for the recipe xx
LizTuesday 14th May 2019
Is there a low calorie alternative for crisping the carrot matchsticks if you don’t have access to an air fryer? I do hope so!
CateSaturday 25th May 2019
You could do it in the oven if you don’t have an air fryer 🙂
GillianSaturday 31st March 2018
Tried this recipe for the first time. Think I may have used too much coriander – I used a whole bag – as it was quite green when blended, so added more carrots – tastes OK, How much fresh coriander is needed ? I read a bunch as a bag!
Vivienne PenningtonMonday 13th November 2017
Thank you. Made the soup in my soup maker lovely thank you ????
Vivienne PenningtonMonday 13th November 2017
I see you are useing the breveille fryer. Do you find this better than the tefal air fryer?
I’m bit disappointed with my second tefal air fryer . Everthing gets clumped around the paddles.
HelenMonday 23rd October 2017
Just made this soup for lunch. Quick and easy and very vary tasty. Delicious
EmilyTuesday 3rd October 2017
Going to try this today, I’m unable to get out but do you have to use fresh coriander? I’ve got everything but that. Thank you x
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