Carrot & Coriander Soup – 72 calories

IMG_1693Carrot & Coriander Soup – 72 calories

Preparation Time: 20 mins

Cooking Time: 2 hrs

Serves: 6

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

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