Low Fat Carrot and Coriander Soup
Warm, comforting, and packed with vibrant flavors, this Low Fat Carrot and Coriander Soup is the perfect healthy recipe for a cozy lunch or light dinner. Made with fresh carrots, fragrant ground coriander, and a burst of zest from freshly squeezed lemon juice, this soup boasts a naturally sweet and citrusy flavor profile that's elevated by the addition of fresh coriander leaves. The recipe is low-fat, thanks to a touch of olive oil and a swirl of plain low-fat yogurt, making it a guilt-free option for anyone seeking a nutritious yet satisfying meal. Ideal for meal prep and ready in just 45 minutes, this silky, blended soup is as easy to make as it is delicious. Serve it hot with a sprinkle of coriander and enjoy a bowl of wholesome, earthy goodness. Keywords: low fat soup recipe, carrot and coriander soup, healthy vegetable soup, easy homemade soup, meal prep soup ideas.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium onion
- 2 garlic cloves
- 1 bunch fresh coriander
- 4 large carrots
- 4 cups vegetable stock
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup plain low-fat yogurt
- 1 tablespoon lemon juice
Instructions
Begin by preparing the vegetables. Peel and dice the onion, chop the garlic finely, and chop the fresh coriander leaves and stalks separately. Peel and slice the carrots into thin rounds.
In a large saucepan, heat the olive oil over medium heat. Add the diced onion and cook for 4-5 minutes until it becomes soft and translucent, stirring occasionally to prevent browning.
Add the garlic and cook for an additional 1 minute until fragrant, stirring continuously.
Stir in the sliced carrots and cook for another 2-3 minutes, mixing well so that the carrots are fully coated in the oils and flavors of the onion and garlic.
Add the vegetable stock to the saucepan and bring to a boil. Once boiling, reduce the heat to low and cover the pan. Simmer for 20 minutes, or until the carrots are tender and easily pierced with a fork.
Once the carrots are tender, remove from heat. Use an immersion blender to blend the soup until smooth. If using a stand blender, allow the soup to cool for a few minutes before transferring it in batches to the blender jug to purée.
Return the soup to the saucepan if you used a stand blender. Stir in the ground coriander, salt, black pepper, and chopped coriander leaves, reserving a few leaves for garnish.
Add the lemon juice and give the soup a taste; adjust seasoning if necessary.
Serve the soup hot in bowls, with a swirl of low-fat yogurt on top and a sprinkle of reserved fresh coriander leaves as a garnish.
Nutrition Facts
Calories |
774 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.7 g | 33% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 3732 mg | 162% | |
| Total Carbohydrate | 115.7 g | 42% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 44.2 g | ||
| Protein | 29.6 g | 59% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 544 mg | 42% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3500 mg | 74% | |
*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.
