High Protein Carrot and Coriander Soup
Elevate your soup game with this hearty and nutritious High Protein Carrot and Coriander Soup, a delicious twist on a comforting classic. Packed with vibrant carrots and protein-rich red lentils, this recipe combines earthy ground coriander and zesty fresh coriander for layers of aromatic flavor. A touch of lemon juice adds brightness, while smooth blending creates a velvety texture that’s both satisfying and wholesome. Ready in just 45 minutes, this soup is a quick, healthy option perfect for meal prep or a cozy family dinner. It’s vegan-friendly, rich in fiber, and an excellent source of plant-based protein. Serve it warm, garnished with fresh coriander, for a wholesome dish that’s as nourishing as it is delicious. Keywords: high protein soup, carrot and coriander soup, vegan soup recipe, healthy dinner ideas, protein-rich vegetarian meals.
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Recipe Information
Ingredients
- 500 grams carrots
- 150 grams red lentils
- 1 medium onion
- 2 units garlic cloves
- 30 grams fresh coriander
- 2 tablespoons olive oil
- 1 teaspoon ground coriander
- 1 liter vegetable stock
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Peel and roughly chop the carrots into small pieces for quicker cooking.
Rinse the red lentils under cold water until the water runs clear and set aside.
Chop the onion and garlic finely.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and garlic, and sauté for about 5 minutes, until the onion is soft and translucent.
Stir in the ground coriander and cook for another minute until fragrant.
Add the chopped carrots and rinsed lentils to the pot, and stir to combine with the onion mixture.
Pour in the vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.
Add salt and black pepper to taste. Cover and let it simmer for about 20-25 minutes, or until the carrots and lentils are soft.
Remove the pot from the heat and allow it to cool slightly.
Use a hand blender or transfer in batches to a countertop blender to puree the soup until smooth.
Return the pureed soup to the pot, add the lemon juice, and adjust seasoning as necessary.
Finely chop the fresh coriander and stir it into the soup just before serving.
Serve hot and garnish with extra fresh coriander if desired.
Nutrition Facts
Calories |
361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1170 mg | 51% | |
| Total Carbohydrate | 56.3 g | 20% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 12.2 g | ||
| Protein | 15.9 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 112 mg | 9% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1327 mg | 28% | |
*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.
