Carrot and Coriander Soup
This beautifully simple Carrot and Coriander Soup is the definition of soul-warming comfort food. It’s packed full of nutritious goodness, thanks to blended onions, carrots and potatoes. Coriander seeds and leaves give the earthy-sweet flavours in those root veggies a boost, and the air-fried carrot matchsticks we’ve scattered on top give every mouthful an irresistible blend of textures. Long story short, It’s really easy to fall in love with this one!
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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!
You won’t believe how warming and satisfying this really simple Carrot and Coriander Soup is. With a combination of sweet, earthy carrots and fragrant coriander at its heart, it’s a winning bowl of flavours no matter the season.
We tend to make it more often when it’s cold and dark out, but it also makes a cracking, light starter for a three-course meal at warmer times of year. You’ll crush the coriander seeds with a mortar and pestle so you can serve much more intense, nutty flavours.
Now’s your chance to make some room in your freezer! This one freezes like a dream – in fact, we’d go so far as to say it tastes even better reheated. Add a portion or two to your favourite airtight store containers, and save for a rainy, cold day when you need to slurp on something comforting.
You probably know our top tip already: grab a crusty wholemeal bread roll to help you mop up every last drop!
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 Carrot and Coriander Soup?
All soups need a good garnish – that’s why we’ve topped this one off with a lovely layer of crispy carrot matchsticks. You’ll need a trusty peeler to julienne your carrots with ease.
It’s no secret that we absolutely love our air fryer! It plays an important role in this recipe: leaving our carrot matchsticks crunchy and delicious, ready for scattering on top of our soup.
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We love our air fryer for crisping up slimming-friendly ingredients.
You’ll need a mortar and pestle to grind your coriander for this recipe.
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.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
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 makes for a hearty, warming lunch. It’s also a lovely, light starter to a three-course with the following slimming-friendly dishes:
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 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 airtight containers that are suitable for freezing.
Don’t forget to add a label telling you the name of the recipe and the date you’re freezing it. and on what date you put it in the freezer!
How do I reheat Carrot and Coriand
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 beautifully simple Carrot and Coriander Soup is the definition of soul-warming comfort food – and it freezes like a dream too!
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Prep Time
10 MINS
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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!
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16 comments
See what others have to say
karenWednesday 12th February 2025
Hi, can i use coriander spice instead of seeds?
thanks
HollyTuesday 18th February 2025
Hey Karen, yes you could swap the coriander seeds for ground coriander instead try starting with 1-2 tsp and adjust adding to taste if neccesary. Hope that helps!
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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