Carrot and Coriander Soup is a classic soup and here the recipe is boosted with red lentils to make it more hearty and filling! Perfect to make a big batch and freeze down in portions and save for a rainy day!
Carrot and coriander soup is a British classic and you’re bound to find this soup in most supermarkets! However, making your own is really easy and it costs a fraction of what you would pay for it in the shops!
Our recipe deviates from the classic recipe as it has lentils in it. Adding lentils is a great way to sneak in more protein which helps to keep you full for longer, carbohydrates to give you energy to power through the day and dietary fibre to keep your gut healthy! In simpler terms, adding lentils will keep you fuller for longer.
This soup is perfect to make a big batch’s and bring for lunch to work! Also, it freezes well – meaning that you can freeze down portions and take one portion out whenever you need it (saving you money on those days when you haven’thad time to meal prep so you don’t need to buy a measly salad from a nearby canteen! )
Carrot and Coriander Soup – Nutrition Facts & Benefits
- Beta Carotene – This soup is packed with beta-carotene, which the body can convert into vitamin A! Vitamin A is essential for eye health and helps to keep your night vision health. And as an added bonus it also works as an antioxidant in the body and it’s been shown that beta carotene can help to protect your skin against UV damage – meaning it can prevent premature ageing and help to keep your skin in good condition!
- Iron – Lentils are a great source of iron, which is the one of the most common nutritional deficiencies. Iron is important to keep keep you feeling energised and alert! To boost the uptake of iron found in this soup, have a vitamin C rich fruit such as orange or kiwi for afters, as vitamin C improves absorption of iron!
- Protein Power – Thanks to the lentils, this soup provides you with over 13 grams of protein per portion! Eating protein is important for your overall health but also to keep you feeling full and satisfied!
This soup is completely plant-based and it’s gluten free and nut free!
Looking for more winter warming soups?
- Vegan Butternut Squash Soup – This soup is incredibly creamy and a perfect winter soup!
- Beetroot Soup with Chickpea Croutons – Another cost effective soup where regular croutons are swapped for chickpea croutons to make it more filling!
- Celeriac and Apple Soup – Apple and celeriac is another classic combo! This soup is bursting with umami flavours and here it’s served with cold smoked salmon and hazelnuts!
If you make this carrot and coriander soup, please comment and rate it! And don’t forget to take a picture and @nutritionistmeetschef on Instagram – we love to see your pictures!
Carrot and Coriander Soup
- 1 tbsp whole coriander seeds
- 1 onion, diced
- 2 garlic cloves, chopped
- 200 g / 1 cup red lentils
- 1 tsp turmeric (optional)
- 650-700 g carrots, peeled and diced
- 1 litre vegetable stock + water
- salt and pepper to taste
- coconut cream
- chilli flakes
- coriander (cilantro)
- Toast the coriander seeds in a dry pan (optional but helps to intensify flavours of the spice)
- Add a couple of teaspoons of oil into a large pan. Cook of the onions on medium heat for a few minutes, until soft and fragrant. Add the garlic and cook for a couple of minutes more.
- Add the lentils, coriander seeds and turmeric and cook until the lentils are glossy (about 1 minute)
- Now add the carrots and vegetable stock and bring to a simmer and cook for around 30 minutes, or until the carrots are tender and the lentils are cooked. You may need to add another 250-400 ml of water (about 1-2 cups) as the lentils will absorb the liquids.
- Once cooked, blend the soup with a stick blender or in a blender (if you use a blender you may have to do it in batches!)
- Serve the carrot and coriander soup with a light drizzle or coconut cream (or cream of your choice or even greek yogurt) a handful of fresh coriander and some chilli flakes if you like heat!
- Stays fresh in the refrigerator for up to 4 days!
- Freezes well