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Carrot Coriander Soup

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Course: Dinner
Servings: 6
Calories: 130kcal

Ingredients

  • 1 Tbsp. canola or olive oil
  • 1 onion (diced)
  • 2-3 cloves garlic (minced)
  • 1 tsp. ground coriander
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 2 medium yellow flesh or Idaho potatoes (medium diced and unpeeled)
  • 1 lb. carrots (well-scrubbed and diced small)
  • 1 quart low-sodium vegetable stock or water

Instructions

  • Heat a medium-sized saucepan over medium-high heat. Add oil and heat until shimmering.
  • Add onion and cook until nearly translucent.
  • Add garlic, coriander, salt and pepper then cook until fragrant, about 2-3 minutes.
  • Add potatoes, carrots and stock or water and bring to a simmer. Cook uncovered for about 20-25 minutes until carrots are tender.
  • Serve as is — or puree in a blender or immersion blender for a silky-smooth soup.

Video

Notes

GREAT ADDITIONS/SUBSTITUTIONS
Garnish with fresh cilantro for extra flavor.

Nutrition

Calories: 130kcalCarbohydrates: 25gProtein: 3gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gSodium: 847mgPotassium: 582mgFiber: 4gSugar: 6gVitamin A: 12968IUVitamin C: 10mgCalcium: 47mgIron: 1mg
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Nutrition Facts
Carrot Coriander Soup
Amount per Serving
Calories
130
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
0.4
g
3
%
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
2
g
Sodium
 
847
mg
37
%
Potassium
 
582
mg
17
%
Carbohydrates
 
25
g
8
%
Fiber
 
4
g
17
%
Sugar
 
6
g
7
%
Protein
 
3
g
6
%
Vitamin A
 
12968
IU
259
%
Vitamin C
 
10
mg
12
%
Calcium
 
47
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.