Heart-Healthy Carrot and Coriander Soup
Elevate your wellness game with this flavorful Heart-Healthy Carrot and Coriander Soup—perfect for a nourishing lunch or dinner. This velvety soup showcases the natural sweetness of carrots complemented by the vibrant zing of lime juice and aromatic coriander, making every spoonful a delight. Crafted with wholesome ingredients like olive oil, onions, garlic, fresh cilantro, and low-sodium vegetable broth, this recipe is packed with vitamins, antioxidants, and heart-friendly flavors. Quick to prepare in just 45 minutes, the soup is blended to creamy perfection and finished with a sprinkle of cilantro for a refreshing touch. Low in sodium and big on flavor, it’s a perfect choice for those seeking a satisfying yet health-conscious meal. Treat yourself to this warm, guilt-free comfort food and enjoy how nourishing simplicity can taste so good!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 3 large garlic cloves
- 6 medium carrots
- 2 teaspoons ground coriander
- 0.5 teaspoons ground black pepper
- 4 cups low-sodium vegetable broth
- 0.5 cups fresh cilantro
- 2 tablespoons lime juice
- 1 pinch salt
Instructions
Peel and finely dice the onion and garlic cloves.
Wash and peel the carrots, then slice them roughly into small rounds.
Heat the olive oil in a large pot over medium heat.
Add the diced onion and garlic to the pot, sauté for about 5 minutes or until the onion becomes translucent.
Stir in the ground coriander and ground black pepper, cooking for an additional 1 minute until the spices are aromatic.
Add the sliced carrots into the pot and stir well to coat with the spices and oil.
Pour in the low-sodium vegetable broth, ensuring that the carrots are fully submerged.
Bring the soup to a boil, then reduce the heat to a simmer and cover the pot.
Cook for about 20-25 minutes, or until the carrots are soft and tender.
Remove the pot from heat, and let it cool slightly.
Transfer the soup to a blender in batches, or use an immersion blender, and blend until smooth.
Return the blended soup to the pot and reheat gently over low heat.
Stir in the fresh lime juice and finely chopped cilantro, reserving some cilantro for garnish.
Add a pinch of salt to taste, and adjust to your preference if necessary.
Serve the soup hot, garnished with the reserved cilantro.
Nutrition Facts
Calories |
594 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 989 mg | 43% | |
| Total Carbohydrate | 78.7 g | 29% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 30.3 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 280 mg | 22% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 2536 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
