Carrot & Coriander Soup

Carrot and Coriander Soup for the soul

Nutrition Facts

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Carrot & Coriander Soup

Let’s talk about soup, and how amazing it is. Especially on a cold day, I mean seriously is there anything more satisfying?!

Plus, it’s an easy way to cram in a ton veggies without having to eat yet another salad… can I get a hallelujah on that?!

Now, let’s talk about this soup.

I know what you’re thinking, carrot and coriander soup, an interesting combination you may not have landed on yourself.

But give it a try and let me know what you think, because I’m never turning my back on this newly found kitchen staple.

Carrot And Coriander Soup | The Little Pine

My goal for this winter was to seriously step up my soup game.

I wanted to become a soup master who knew every spice that complimented every veggie and exactly what was needed to make each bowl nothing shy of pure soup perfection.

Because we all know there’s no better way to get through the cold winter months than with a soothingly warm bowl of soup!

I came up with this concoction after seeing carrot and coriander soup available by the box at my favorite grocery store, Trader Joes.

The ingredient combo sparked my interest because of its simplicity and uniqueness. Plus, Trader Joe’s typically knows what’s up in the flavor department, so I had to experiment.

Side note… as enticing as those premade boxed soups sound, I use them for recipe inspiration only. Weirds me out the number of preservatives they must use to be able to store soup on a shelf. Plus, how much more delicious and chemical free is something you make with your own ingredients in your own kitchen?!

Carrot And Coriander Soup | The Little Pine

Now let’s discuss the ingredients used to make this soup. The list is short but sweet: carrot, coriander, and a few other necessities.

If you aren’t familiar with the spice coriander, let me introduce you…

Coriander is a subtle spice that believe it or not comes from the same plant as the o-so-flavorful herb cilantro (trust me, as far as flavor goes you’d never know).

It works well as an endorsement to more pungent spices because of its flexible flavor palette while its versatility makes it perfect for sweet and savory dishes alike.

As far as health benefits go, animal studies confirm that consuming coriander has anti-inflammatory properties, as well as the ability to lower cholesterol and blood sugar (source).

In this soup, the coriander adds an understated yet appreciated punch that works well with the sweetness of the carrots.

As with most seeds, you can buy coriander seeds whole. If you go this route I suggest roasting them in olive oil before grinding them with your mortar to bring out their flavor.

Personally, I’m far too lazy for this extra step and stick to ground coriander.

To me, adding an extra pinch comes pretty close to that extra flavor you receive from whole coriander seeds.

Carrot And Coriander Soup | The Little Pine

Carrots are an obvious kitchen favorite and the shining star in this recipe.

Aside from being ridiculously versatile in flavor, carrots are easy to puree, roast, spiralize, and, turns out, they’re great to add to soup!

I love buying them in bulk as root veggies tend to last a while in the fridge.

Carrots supply our bodies with a wide range of health benefits, due to their high beta-carotene content.

Beta-carotene is a plant pigment that gives carrots their bright orange color.

Once consumed it’s converted to either Vitamin A, which promotes healthy skin and eyes, and acts as an antioxidant, which protects our cells from free radicals (source).

Carrots are most notably known for the ability to aid with night vision and slow the progression of macular degenerative disease and cataracts (source).

See what I mean? So many health benefits in this magical bowl of wonder, there’s no reason to dread eating your vegetables!

Carrot And Coriander Soup | The Little Pine

Sometimes when I ask friends and family to come over for a soup dinner they’re less than stoked, well not nearly as stoked as when I’m serving some form of meat.

The common complaint is that soup isn’t filling enough. Which I get! Especially soups like this one which is full of veggies with very little protein and fat.

My solution to this is simple, treat it like a salad and top it with everything you can find.

Here are some of my favorite toppings:

For a burst in protein I love adding…

– Sausage, cooked and cubed

– Chicken breast, chopped

– Greek yogurt, I typically buy Fage (this is my favorite way to add protein and keep the soup vegetarian)

– Hemp seeds

– Lentils, cooked

– Chickpeas, cooked (I love roasting these in olive oil and spices. Adds a nice crunchy texture to the top)

To add in some healthy fats…

– Nut are my go-to. Almonds supply extra protein while walnuts add a mean punch of Omega 3’s. Pistachios are a delicious addition to most savory soups

– Seeds: pumpkin and sunflower are my favorites

– Coconut cream

– Avocado

– Cheese: feta and/or goat cheese work nicely with this soup

Additional accoutrements…

– Cilantro, chopped (a must if you like it)

– Microgreens (a great way to add even more nutrients)

– Bread or crackers (delicious to dip in your soup – duh!)

Carrot And Coriander Soup | The Little Pine

I usually make a big batch of this carrot and coriander soup and eat it throughout the work week. It tastes just as great cold as it does hot, making it super easy to eat on the go.

I have one last thing I need to share. My favorite trick for making this soup, actually, all soups…

It all started with an attempt to prevent splattering soup on my walls – Thanks to my blender, and trying to mix exceedingly hot ingredients into a soup texture.

Ya, it happens. And it’s the absolute worst.

My solution to this debacle is the o-so-useful kitchen gadget known as an immersion blender.

This tool is a game changer. Less dirty dishes, less scrubbing of the walls. It’s as simple as leaving your ingredients in the pot and sticking this blender in to do all the hard work.

Plus, they aren’t that expensive! Check it out on Amazon, it’s a game changer.

Carrot And Coriander Soup | The Little Pine

Hope you enjoy this carrot and coriander soup as much as we do! Let us know in the comments below your thoughts 🙂

Carrot & Coriander Soup
Prep time:
Cook time:
Total time:
Serves: 10 bowls
  • 1 Tablespoon Canola Oil
  • 1 Onion, Chopped
  • 1 Pound Carrots, Rinsed, Peeled and Sliced
  • 1 Clove Garlic, Minced
  • 2 Teaspoon Ground Coriander
  • 1/2 Teaspoon Ground Pepper
  • 2 Teaspoons Salt
  • 32 Ounces Vegetable Stock
  • Juice from 1/2 Lemon
  • 1/4 Cup Chopped Cilantro
  • *optional (the above recipe is simple and delicious. I like a little more spice in my soup so typically add the following):
  • 1 Tablespoon Curry Powder
  • 2 Teaspoons Cumin
  • 1 Teaspoon Garlic Powder
  • 1 Teaspoon Ginger Powder
  • Scoop of Greek Yogurt to top
  1. Heat oil in a pan. Sauté minced garlic. Add onion and carrots. Stir to combine all ingredients and cook in pan until veggies soften and edges start to brown slightly.
  2. Add spices to the pan and stir to combine. Cook for 1 minute.
  3. Add veggie stock and bring contents to a boil. Reduce heat to simmer and cover. Cook for about 10 minutes, or until the carrots are soft.
  4. Once cooked, add fresh cilantro and lemon juice.
  5. Use hand mixer to blend ingredients together. Scoop into bowls, top with accoutrements and enjoy!
Serving size: 1 bowl Calories: 177 cals Fat: 2g Saturated fat: 0g Carbohydrates: 36g Sugar: 4g Sodium: 713mg Fiber: 5g Protein: 7g