Carrot and Coriander Soup is a delightful blend of sweetness and spice, offering a comforting yet refreshing dish that is perfect for any season. This soup has its origins in British cuisine, where carrots and coriander are a common pairing due to their harmonious flavors. Carrots, being rich in beta-carotene and antioxidants, add a natural sweetness and vibrant color to the soup. Coriander, both the leaves and seeds, contribute a unique aroma and a mild citrus flavor that elevates the dish.
This combination has made Carrot and Coriander Soup a favorite in many households, celebrated not only for its taste but also for its nutritional benefits. Making this soup is quite simple, requiring only a few ingredients and minimal cooking skills. Whether you're a seasoned chef or a beginner in the kitchen, this soup is a great recipe to try. For more inspiration on using fresh ingredients in cooking, check out BBC Good Food.
Ingredients for Carrot and Coriander Soup
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 teaspoon ground coriander
- 1 potato, diced
- 450g carrots, peeled and sliced
- 1.2 liters vegetable stock
- Salt and pepper to taste
- Fresh coriander leaves, for garnish
Instructions for Making Carrot and Coriander Soup
- Heat the olive oil in a large saucepan over medium heat.
- Add the chopped onion and cook for 5 minutes, or until softened.
- Stir in the ground coriander and cook for 1 minute.
- Add the diced potato and carrots, and stir well to combine.
- Pour in the vegetable stock and bring to a boil.
- Reduce the heat and simmer for 20 minutes, or until the vegetables are tender.
- Remove the saucepan from heat and let it cool slightly.
- Blend the soup using a hand blender or in batches in a food processor until smooth.
- Return the soup to the saucepan and reheat gently.
- Season with salt and pepper to taste.
- Serve hot, garnished with fresh coriander leaves.
Nutritional Information
Carrot and Coriander Soup is not only delicious but also packed with nutrients. Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. This makes the soup not only heart-healthy but also beneficial for vision and immune function. The addition of coriander not only enhances the flavor but also adds its own nutritional benefits. Coriander is known for its anti-inflammatory properties and its ability to aid digestion. One serving of this soup provides about 150 calories, making it a low-calorie option rich in flavor. For more detailed nutritional information, you can visit NutritionData.
Wine/Beverage Pairings With Carrot and Coriander Soup
Carrot and Coriander Soup pairs beautifully with a glass of crisp white wine, such as Sauvignon Blanc, which complements the sweetness of the carrots and the fresh notes of coriander. For a non-alcoholic option, a light and zesty ginger ale or a fresh carrot juice would be a perfect match, enhancing the natural flavors of the soup.
Cooking Tips and Variations
To enhance the flavor of your Carrot and Coriander Soup, consider roasting the carrots before adding them to the soup. Roasting caramelizes the natural sugars in carrots, giving the soup a deeper, richer flavor. If you prefer a creamier texture, you can add a dollop of cream or coconut milk after blending. For those who enjoy a bit of spice, a pinch of chili powder or fresh ginger can add an exciting twist. This soup can also be a great base for other vegetables you might want to incorporate.
Adding parsnips or sweet potatoes can add variety and depth to the soup. Furthermore, if you're looking to make the soup more filling, you can top it with croutons or add a handful of lentils to the simmering stock. Keep in mind that the quality of the vegetable stock can greatly affect the final taste, so opt for a good-quality or homemade stock for the best results.
Serving Suggestions
Serve the Carrot and Coriander Soup as a starter to a larger meal or enjoy it as a light lunch or dinner with a side of crusty bread or a fresh garden salad. For a more substantial meal, consider pairing the soup with a grilled cheese sandwich or a slice of quiche. The vibrant color and smooth texture of the soup also make it an attractive dish to serve at a dinner party. You can present it in individual bowls or a large soup tureen, garnished with a sprig of fresh coriander.
Adding a swirl of cream or a sprinkle of crumbled feta cheese can also enhance the presentation and add a touch of richness to the soup. This soup is versatile enough to be enjoyed hot during the colder months or chilled for a refreshing summer dish.
Carrot and Coriander Soup Health Benefits
Carrot and Coriander Soup is a healthful option for those looking to maintain a balanced diet. Carrots are low in calories and high in vitamins and minerals, particularly beta-carotene, which is converted into vitamin A in the body. This vitamin is essential for good vision and a strong immune system. Coriander, on the other hand, offers its own set of health benefits, including aiding digestion and possessing antioxidant properties. The soup's high fiber content makes it filling and satisfying, helping to control appetite and promote digestive health.
By using a vegetable-based stock, the soup remains low in fat and cholesterol, making it an excellent choice for heart health. Additionally, this soup is naturally gluten-free and can be made vegan by omitting any dairy-based garnishes. For more information on the health benefits of these ingredients, Healthline provides a wealth of knowledge.
FAQs About Carrot and Coriander Soup
Can I freeze Carrot and Coriander Soup?
Yes, Carrot and Coriander Soup freezes well. Allow the soup to cool completely before transferring it to airtight containers and placing it in the freezer. It will keep for up to 3 months.
What can I use instead of fresh coriander?
If fresh coriander is unavailable, you can use additional ground coriander for flavor or substitute with fresh parsley for garnish.
Is Carrot and Coriander Soup suitable for vegans?
Yes, as long as you use a vegetable-based stock and avoid any dairy-based garnishes, this soup is suitable for vegans.
Carrot and Coriander Soup is a versatile, nutritious, and delicious dish that is easy to prepare and enjoy. With its vibrant flavors and health benefits, it is a great addition to any meal plan. Whether you enjoy it as a starter, a light meal, or a comforting dish on a chilly day, this soup is sure to satisfy. Its simplicity and adaptability make it a favorite among both novice cooks and experienced chefs. Try this recipe for a delightful culinary experience that showcases the harmony of carrots and coriander.