Carrot and Coriander Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
62%
Carrot and Coriander Soup
45 min.
1
354kcal

Suggestions

This soup is a delicious and healthy way to warm up on a cold day. It's packed with nutrients and has a unique, refreshing flavor. The sweetness of the carrots is balanced by the tangy coriander, and the orange juice adds a subtle citrus note. This soup is perfect for those following a vegetarian, vegan, or gluten-free diet, and it's also very healthy, with a good balance of protein, fat, and carbs. It's a great source of vitamins A, C, and K, as well as fiber, potassium, and manganese. The preparation is simple and straightforward, and the result is a flavorful and comforting soup that's perfect as a starter or a light meal.

The combination of ingredients in this soup creates a unique and delightful flavor profile. The carrots provide a natural sweetness, while the coriander adds a tangy, slightly citrusy note. The orange juice enhances the citrus element, creating a refreshing taste sensation. This soup is not only delicious but also incredibly healthy. It's packed with nutrients and offers a good balance of protein, fat, and carbohydrates, making it a well-rounded option for a meal or snack.

In addition to its great taste and health benefits, this soup is also versatile. It can be served hot or cold, making it suitable for any time of the year. You can also adjust the spices to your liking, adding more or less coriander or even experimenting with other herbs and spices to create your own unique twist. Whether you're looking for a comforting bowl of soup on a chilly day or a refreshing dish during warmer months, this carrot and coriander soup is a fantastic choice.

Ingredients

  •  carrots cubed
  • medium onion 
  • tbsp olive oil 
  • tsp ground coriander 
  • 0.3 cup orange juice 
  • cups water 
  • serving salt 
  • 0.5 tsp pepper 
  • serving cilantro leaves fresh

Equipment

  • pot
  • blender

Directions

  1. In a deep pot, heat oil or butter and add the chopped onions until soft.Now add the carrots and saute for a few minutes.
  2. Add the water, salt and pepper .Cover and cook until the carrots are done.Now add the orange juice and the coriander powder.
  3. Let it cook for 2 more minutes.Puree the soup in a blender and garnish with fresh coriander.
  4. Serve hot!

Nutrition Facts

Calories354kcal
Protein5.74%
Fat37.18%
Carbs57.08%

Properties

Glycemic Index
189.83
Glycemic Load
17.3
Inflammation Score
-10
Nutrition Score
26.97347826087%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
7.41mg
Naringenin
1.33mg
Apigenin
0.02mg
Luteolin
0.44mg
Isorhamnetin
5.51mg
Kaempferol
1.59mg
Myricetin
0.21mg
Quercetin
23.31mg

Nutrients percent of daily need

Calories:353.62kcal
17.68%
Fat:15.47g
23.79%
Saturated Fat:2.14g
13.39%
Carbohydrates:53.42g
17.81%
Net Carbohydrates:40.17g
14.61%
Sugar:27.23g
30.25%
Cholesterol:0mg
0%
Sodium:464.34mg
20.19%
Protein:5.38g
10.75%
Vitamin A:61282.38IU
1225.65%
Vitamin C:61.14mg
74.11%
Vitamin K:59.19µg
56.37%
Fiber:13.25g
53.01%
Potassium:1492.6mg
42.65%
Manganese:0.84mg
41.83%
Vitamin B6:0.66mg
33.25%
Vitamin E:4.49mg
29.94%
Folate:109.27µg
27.32%
Vitamin B1:0.35mg
23.56%
Vitamin B3:4.02mg
20.12%
Magnesium:71.79mg
17.95%
Phosphorus:179.53mg
17.95%
Calcium:177.52mg
17.75%
Vitamin B2:0.27mg
15.75%
Copper:0.3mg
15.2%
Vitamin B5:1.27mg
12.67%
Iron:1.93mg
10.7%
Zinc:1.22mg
8.12%
Selenium:1.5µg
2.14%
Source:Foodista