Carrot and coriander soup

I think that soup should be wholesome, hearty and filling. This recipe makes flavourful dish that will keep you full. I’m trying wherever possible to reduce my oil consumption so I’ve started to use the methods of cooking from ‘Forks over Knives’. Basically instead of frying in oil, you can saute in a little water. You just add tbsp of water at a time to stop it sticking. The full detail on cooking without oil are here on the Forks over Knives site.  The onion doesn’t brown or crisp up but for the purposes of these recipes, doesn’t need to.


1 onion, roughly chopped

1 medium potato, roughly chopped

4/5 carrots, roughly chopped

1 rounded tsp vegetable stock powder (make sure it is vegan like this one )

1 level tsp ground coriander

Handful of fresh coriander

Kettle of boiling water


Saute the onion in a tbsp or more of water to soften, keeping stirring. Add the ground coriander and potato and continue to cook for a couple of minutes. Add the carrots and cover with boiling water. Add the fresh coriander (keeping a bit aside for garnish), stalks and all. Add the stock powder. Simmer covered for ~15 minutes until the vegetables are tender.

I like my soups really quite thick so I covered the veg but didn’t add a lot more water. If you aren’t sure I’d recommend cooking with just enough water and adding more later if you want a thinner soup. I used a hand blender to just blitz so it is quite coarsely blended so there is a bit of texture still. Taste and season as you wish. Garnish with some of the left over coriander.IMG_5053


3 Comments Add yours

  1. I love soup all year long and can eat it on all but the hottest of days. Yours looks wonderful. I’ve been sauteing in water for almost a year now, a la Forks Over Knives, and I do find it possible to caramelize the onions, garlic and some root vegetables. I have to watch everything more closely when sauteing in water that I do with oil, though.

    I heat the skillet first, then add the water and the alliums (onions, garlic) and let them sit for two-or three minutes as I would if cooking in oil, until they’re caramelized on one side. By then, the water is usually gone, so I add another tablespoon and stir well, de-glazing the pan, and let everything continue to saute for another two or three minutes, watching closely and de-glazing a third time if need be. It works quite well, bringing out the sugars in the vegetables. Try it and let me know if it works for you.

    Your recipe and photographs both make me wish I had a bowl of your soup in front of me right now. I can almost smell the fragrances wafting with the steam!


  2. P.S. This is my pick for Recipe of the Day on my YayYay’s Kitchen Facebook page, Twitter and elsewhere.

    Liked by 1 person

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