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

Carrot and Coriander Soup Recipe

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


  • 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


  • 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.  


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


Calories: 120kcal
Keyword Carrot and Coriander Soup Recipe
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