Carrot & Coriander Soup – 72 calories
Preparation Time: 20 mins
Cooking Time: 2 hrs
Calories per serving:72
Onions – 120g
Garlic – 1 Clove/3g
Coriander, Ground – 1 Tsp/5g
Olive Oil – 8ml
Oxo Stock Cubes, Vegetable – 1 Cube/6g
Carrots, Raw – 477g
Tomato Puree Concentrate – ½ Pot/35g
Leeks, Raw – 125g
Courgette, Raw – 1 Courgette/224g
Water, Mineral Or Tap – 3000ml/3 litres
Peel and finely dice onion. Peel and finely dice garlic. Wash carrots and remove stalks. Finely dice carrots. Top and tail courgette and cut into 1cm chunks. Trim leek, finely chop and wash in plenty of water.
Make up the stock with stock cube and 1 litre of water. Chop the coriander.
Put the oil into a large lidded pan and heat over a medium heat. Add the onion and leek and stir, reducing the heat. Continue to cook over a low heat stirring regularly until onions are soft and translucent. Do not allow them to brown. Add the courgette and the powdered coriander. Add the garlic and cook for a further 5 minutes.
Add the water/stock, plus the additional water – the diced carrots and tomato puree and stir well. Bring to the boil, reduce to a simmer and cover with the lid. Continue to cook for 20 – 30 minutes.
Liquidise, leaving fairly lumpy if preferred. Just before serving, sprinkle with freshly chopped coriander leaves.
Nutrition Data Per Serving
Calories (kcal) 71.9
Carbohydrate (g) 11.7
Fat (g) 1.9
Fibre (g) 3.5
Fruit & Veg 1.8
Protein (g) 2.5