Carrot and Coriander Soup

carrot and coriander soup

This is a lusciously hearty, enthusiastically spiced, cheerfully vivid soup that belies the fact that it’s pretty lightweight, too, at 50 calories a cup.

I omit the cilantro and coriander occasionally and substitute with 3 teaspoons of fresh, grated ginger, along with a teaspoon of ground ginger, on occasion, for a soup with more zing 🙂

What you need:

  • carrots, skinned and chopped, 1 1/2 pounds’ worth (276 cals)
  • tomato juice, two cups (90 cals)
  • leek, 1/2 (chop the white bit only) (30 cals)
  • agave, 1 tsp  (10 cals, optional)
  • veg stock, 3 cups (45 cals)
  • cilantro, handful of, chopped
  • ground coriander, 1 1/2 tsp
  • garam masala, 1 tsp
  • juice and zest of half a lemon
  • season to taste
  1. Saute the leek in a modest drizzle of olive oil till fragrant and it wilts
  2. Add the ground spices
  3. Add the carrots and a bit of stock, stew till the carrots soften a touch
  4. Add the remaining stock, tomato juice and agave, lemon juice and zest
  5. Steep for about 25 minutes or till the carrots are tender enough to puree
  6. Adjust seasoning (it may not need any!)
  7. Whiz in a processor with the cilantro leaves, till smooth
  8. Serve with a dollop of sour cream (23 cals per tbsp) or Greek yoghurt (8 cals per tbsp, non-fat) and sprig of cilantro.

carrot and coriander soup


October 15, 2013. Tags: , , , , , , , . Asian, Autumn, Intermittent Fasting, Soups, Vegetables, Vegetarian.

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