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Creamy Carrot and Coriander Soup Recipe with Pepitas

Whenever you’re feeling tired, rundown and just not your usual self, whip up this soul-warming soup to bring yourself back to life. Brimming with vitamins, minerals and phytonutrients, this creamy carrot soup with pepitas is filled with all the nourishment you need to get back on track, whatever the season.

An overhead shot of two bowls filled with creamy carrot and coriander soup.

Not only are soups really easy to make, but they’re also one of the best ways of preserving nutrients. All the energy and goodness from the vegetables and spices are transferred into the stock during the cooking process, with hardly any goodness lost in the process.

You can make homemade soups even better for you by loading them up with healing ingredients. The olive oil in this recipe contains up to 80% monounsaturated fatty acids which helps increase the good type of cholesterol and lower the bad type.

The ingredients you need for this creamy carrot and coriander soup recipe.

And as well as containing a little bit of almost everything the body needs, garlic boosts the immune system and can help you combat everyday illnesses like flu and the common cold.  This makes this carrot and coriander soup recipe the perfect thing to cozy up with in winter.

If you have any digestive issues, this easy carrot soup recipe will be a total life-saver for you. It contains no gluten, no lactose and no animal products at all. If you suffer from IBS, you can make this soup low FODMAP by cutting out the garlic and onion. Make sure you check the ingredients in the stock you use to be sure it's low FODMAP, too.

Raw carrots and onions in a roasting tray.

Soups are great if you're following a low FODMAP diet or you're looking for something easy to digest that won't leave you feeling bloated and awful. Roasting the veggies and them blending them down helps your digestive system process the food calmly and absorb all the nutrients.

A vegan carrot soup recipe

Even though it's so rich and creamy, this easy carrot soup recipe doesn't contain any animal products at all. The stock is a veggie stock and the soup doesn't contain any milk, cream or yogurt.

It's the spot-on balance of veggies and stock that helps make the simple carrot soup so thick and creamy. Not a big fan of thick soups? Add a little bit more stock until you get the perfect consistency.

Spiced carrots and onions in a roasting tray.

How do you make carrot soup from scratch?

The easiest way to make carrot soup from scratch is to roast all the vegetables and then toss them in a blender with the stock. This way you've got minimal equipment to clean and you've got a warm, comforting soup ready to tuck into in just a few minutes.

Forget cooking ingredients individually in a saucepan. By roasting the veggies and garlic together in the oven, you speed up the caramelization process and bring out the sweetness with minimal fuss.

A blender with the ingredients for carrot and coriander soup before they've been blended.

What can I do with a lot of carrots?

Make this carrot and coriander soup recipe with pepitas, of course! Although you only need 5 carrots to make it. So if you really do have loads of carrots which need using up, here are some more ideas:

A blender filled with the blended ingredients in the creamy carrot and coriander soup recipe.

How do you fix bland carrot soup?

The easiest way to fix bland carrot soup is to add seasonings to taste. Here's what I suggest you add if your carrot soup isn't quite up to standard.

  • Salt
  • Pepper
  • Ground paprika
  • Curry powder
  • Grated nutmeg
  • Chili powder
  • Ground coriander
  • Orange zest and juice

Just to be clear, you shouldn't add all the above ingredients to fix your bland carrot soup! Add salt and pepper to taste then one of the other suggestions. Taste and add more of the same enhancement if needed or try another one from the list.

An overhead shot of a single bowl of creamy carrot and coriander soup.

If you don't need this carrot soup recipe to be vegan, you can also swap out the vegetable stock for chicken or beef stock. That will help ramp up the flavor.

Despite this simple carrot soup recipe being so quick and easy to make, it's absolutely not bland in the slightest. The intense flavor of garlic, complexity of cumin, heat from ginger and the zestiness from the lemon all mean this carrot and coriander soup recipe has layers upon layers of flavor.

Two bowls of creamy carrot and coriander soup next to a garlic clove.

The act of roasting the veggies and topping the soup with fresh coriander definitely helps, too. I know some people think coriander tastes like soap. If that's how you feel, skip it! You can substitute a different fresh herb or just leave it out altogether.

An overhead shot of creamy carrot and coriander soup in a bowl.

Carrot and Coriander Soup Recipe

Nicola
Brimming with vitamins, minerals and phytonutrients, this creamy carrot soup with pepitas is filled with all the nourishment you need to get back on track, whatever the season! 
Prep Time 15 mins
Cook Time 20 mins
Course Appetizer
Cuisine American
Calories 120 kcal

Ingredients
  

  • 5 large carrots
  • 1 medium onion
  • 2 cloves garlic
  • 2 teaspoons ground cumin
  • 2 teaspoons olive oil
  • 3 cups vegetable stock
  • 1 inch piece fresh ginger peeled and chopped
  • ¼ lemon juiced
  • fresh coriander for topping
  • pumpkin seeds/pepitas for topping

Instructions
 

  • Preheat the oven to 350°F/175°C. Peel the carrots and onion and roughly chop into chunks.
  • Peel the garlic cloves and crush under a knife. 
  • Place the carrots, onion and garlic cloves into a large baking tray. Sprinkle over the cumin and oil and toss everything together, ensuring the vegetables are well coated. 
  • Roast in the preheated oven for 20 minutes, until the vegetables are soft and the edges are just starting to brown. 
  • Add the vegetables into a blender along with the stock, ginger and lemon juice. Blend on high speed for 2-3 minutes, until all the ingredients are totally broken down. 
  • Pour the soup into a medium-sized saucepan over a medium-high heat for 5 minutes, until it’s at the perfect temperature for eating. 
  • Evenly divide the soup between 2 or 3 bowls and top with fresh coriander leaves and pepitas before eating.  

Notes

This creamy carrot and coriander soup with pepitas is 120 calories when divided into 3 portions, and 170 calories when divided into 2 portions.
Keyword Carrot and Coriander Soup Recipe

About Nicola

I’m Nicola, the face behind Happy Healthy Motivated – your go-to guide to becoming your best you!
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