Heart-Healthy Carrot and Coriander Soup

Warm up with a bowl of Heart-Healthy Carrot and Coriander Soup—an irresistibly creamy, dairy-free delight that's bursting with vibrant flavors and wholesome ingredients. This comforting soup combines the natural sweetness of tender carrots with the earthy warmth of ground coriander, enhanced by fresh cilantro and a zing of lime juice for a refreshing finish. Made with heart-healthy olive oil and a low-sodium vegetable broth, this recipe is perfect for anyone seeking a nourishing, low-fat, and nutrient-packed meal. Ready in just 45 minutes, this easy-to-make soup is ideal for meal prep or a quick weeknight dinner. Serve it hot with a sprinkle of cilantro for a touch of elegance—your heart (and taste buds) will thank you!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion
• 3 large garlic cloves
• 6 medium carrots
• 2 teaspoons ground coriander
• 0.5 teaspoons ground black pepper
• 4 cups low-sodium vegetable broth
• 0.5 cups fresh cilantro
• 2 tablespoons lime juice
• 1 pinch salt

Directions

Step 1

Peel and finely dice the onion and garlic cloves.

Step 2

Wash and peel the carrots, then slice them roughly into small rounds.

Step 3

Heat the olive oil in a large pot over medium heat.

Step 4

Add the diced onion and garlic to the pot, sauté for about 5 minutes or until the onion becomes translucent.

Step 5

Stir in the ground coriander and ground black pepper, cooking for an additional 1 minute until the spices are aromatic.

Step 6

Add the sliced carrots into the pot and stir well to coat with the spices and oil.

Step 7

Pour in the low-sodium vegetable broth, ensuring that the carrots are fully submerged.

Step 8

Bring the soup to a boil, then reduce the heat to a simmer and cover the pot.

Step 9

Cook for about 20-25 minutes, or until the carrots are soft and tender.

Step 10

Remove the pot from heat, and let it cool slightly.

Step 11

Transfer the soup to a blender in batches, or use an immersion blender, and blend until smooth.

Step 12

Return the blended soup to the pot and reheat gently over low heat.

Step 13

Stir in the fresh lime juice and finely chopped cilantro, reserving some cilantro for garnish.

Step 14

Add a pinch of salt to taste, and adjust to your preference if necessary.

Step 15

Serve the soup hot, garnished with the reserved cilantro.

Nutrition Facts

Serving size	(1627.5g)

Amount per serving	% Daily Value*
Calories	593.7

Total Fat 29.9g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 988.8mg	0%
Total Carbohydrate 78.7g	0%
Dietary Fiber 16.7g	0%
Total Sugars 30.3g
Protein 7.6g	0%

Vitamin D 0IU	0%
Calcium 280.0mg	0%
Iron 4.1mg	0%
Potassium 2536.4mg	0%

*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.

Source of Calories

Fat: 43.8%

Protein: 4.9%

Carbs: 51.2%