Carrot and Coriander Soup

  • 10MINS
  • 20MINS
  • 100KCAL

This slimming friendly Carrot and Coriander Soup is comfort in a bowl, perfect for calorie counting and diet plans like Weight Watchers.

NutritionPer Serving

  • Calories100
  • Carbs22g
  • Protein2g
  • Fat1g
  • Saturates0.1g
  • Sugars7g

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.

How Weight Watchers friendly is this Carrot and Coriander Soup recipe?

  • You need to count 2 Points per portion of this Carrot and Coriander Soup recipe if you’re on WW Green.
  • You need to count 2 Points per portion of this Carrot and Coriander Soup recipe if you’re on WW Blue.
  • You need to count 0 Points per portion of this Carrot and Coriander Soup recipe if you’re on WW Purple.

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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At the top of our list of favourite kitchen gadgets is this Tower Hand Blender which you can get on Amazon.

How many calories are in this Carrot and Coriander Soup?

There are 100 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 match sticks. Add to the air fryer and spray with low calorie cooking spray and a pinch of salt flakes. Cook for 8-10 minutes until crispy.

Step 4

Chop the fresh coriander. Add the chopped stalks and half of the leave into the saucepan and simmer for a further 10 minutes until the carrot and potato is tender.

Step 5

Blitz the soup with the hand blender until smooth. If it is too thick, add some extra stock or boiling water. Add the remaining fresh coriander leave and whizz for a couple of seconds.

Step 6

Serve while hot, topped with the carrot match sticks and a sprinkle of fresh coriander.

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:

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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 100
  • Carbs 22G
WW Points
  • 2 Green
  • 2 Blue
  • 0 Purple

Ingredients

  • 6 large carrots peeled
  • 1 onion chopped
  • 1 potato peeled and diced
  • 1 bunch fresh coriander
  • 1 tbsp coriander seeds
  • low calorie cooking spray
  • 1.5 litres boiling water
  • 1 vegetable stock pot

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

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Instructions

  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.
  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.
  3. Meanwhile, julienne the remaining carrot into thin match sticks. Add to the air fryer and spray with low calorie cooking spray and a pinch of salt flakes. Cook for 8-10 minutes until crispy.
  4. Chop the fresh coriander. Add the chopped stalks and half of the leave into the saucepan and simmer for a further 10 minutes until the carrot and potato is tender.
  5. Blitz the soup with the hand blender until smooth. If it is too thick, add some extra stock or boiling water. Add the remaining fresh coriander leave and whizz for a couple of seconds.
  6. Serve while hot, topped with the carrot match sticks and a sprinkle of fresh coriander.

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8 comments

See what others have to say

Naomi KentSunday 9th September 2018

I made this today. Beautiful ????. Thanks so much for the recipe xx

Reply

    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!

    Reply

      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!

Reply

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