High Protein Carrot and Coriander Soup

Elevate your soup game with this hearty, flavorful High Protein Carrot and Coriander Soup—a nourishing twist on the classic recipe. Packed with vibrant carrots, protein-rich red lentils, and the fresh, zesty aroma of coriander, this recipe offers a perfect balance of nutrition and taste. Fragrant ground coriander and a splash of lemon juice add layers of warmth and brightness, making every spoonful irresistibly satisfying. Simple to prepare in just 45 minutes, this creamy, plant-based soup is ideal for busy weeknights or cozy lunches. Serve it hot, garnished with fresh coriander, for a wholesome, high-protein meal that's both comforting and nutritious.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams carrots
• 150 grams red lentils
• 1 medium onion
• 2 units garlic cloves
• 30 grams fresh coriander
• 2 tablespoons olive oil
• 1 teaspoon ground coriander
• 1 liter vegetable stock
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Peel and roughly chop the carrots into small pieces for quicker cooking.

Step 2

Rinse the red lentils under cold water until the water runs clear and set aside.

Step 3

Chop the onion and garlic finely.

Step 4

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

Step 5

Add the chopped onion and garlic, and sauté for about 5 minutes, until the onion is soft and translucent.

Step 6

Stir in the ground coriander and cook for another minute until fragrant.

Step 7

Add the chopped carrots and rinsed lentils to the pot, and stir to combine with the onion mixture.

Step 8

Pour in the vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.

Step 9

Add salt and black pepper to taste. Cover and let it simmer for about 20-25 minutes, or until the carrots and lentils are soft.

Step 10

Remove the pot from the heat and allow it to cool slightly.

Step 11

Use a hand blender or transfer in batches to a countertop blender to puree the soup until smooth.

Step 12

Return the pureed soup to the pot, add the lemon juice, and adjust seasoning as necessary.

Step 13

Finely chop the fresh coriander and stir it into the soup just before serving.

Step 14

Serve hot and garnish with extra fresh coriander if desired.

Nutrition Facts

Serving size	(1877.2g)

Amount per serving	% Daily Value*
Calories	1100.9

Total Fat 39.3g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 6.2g
Cholesterol 0mg	0%
Sodium 5093.0mg	0%
Total Carbohydrate 160.3g	0%
Dietary Fiber 42.0g	0%
Total Sugars 48.9g
Protein 39.2g	0%

Vitamin D 0IU	0%
Calcium 415.3mg	0%
Iron 13.2mg	0%
Potassium 4418.5mg	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: 30.7%

Protein: 13.6%

Carbs: 55.7%