Carrot & Coriander Soup
This Carrot & Coriander Soup recipe is easy to make, tastes wonderful and works out at 97 calories per generous portion.
Ingredients
- 4 ¾ cups carrots (600g) peeled & chopped
- ¾ tablespoon coriander seeds
- 1 clove garlic crushed
- 5 sprays calorie controlled spray oil Pam / Frylight
- 1 vegetable bouillon cube / stock cube
- 3 cups boiled water (1 ⅓ pints)
- 2 tablespoon coriander / cilantro chopped
- 1 pinch salt
- 2 pinches ground black pepper
- 2 - 4 tablespoon fat free natural yogurt optional
Instructions
- Place the coriander seeds into a frying pan with no oil and warm over a medium heat for 2 - 3 minutes. Stir to make sure that they don not burn.
- When the seeds have toasted take them off the heat and tip them into a pestle and mortar. Grind coarsely and set aside.
- Place a large saucepan over a medium heat and add 5 sprays of a low calorie spray oil of your choice. Add the crushed garlic and stir for a minute.
- Add the chopped carrot, most of the crushed coriander seeds and a couple of tablespoons of water. Turn the heat right down, place the lid on the saucepan and cook for 5 minutes.
- Add the stock (made up of 1 bouillon / stock cube, turn up the heat and simmer for 15 - 20 minutes.
- Remove from the heat and allow to cool for a bit.
- Use a hand immersion blender to blend the soup until smooth.
- Before serving, garnish with a spoonful of fat free natural yogurt, the remaining crushed coriander seeds and some freshly chopped cilantro / coriander leaves.
Nutrition
Serving: 1cupCalories: 97kcalCarbohydrates: 18gProtein: 3gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 1mgSodium: 317mgPotassium: 579mgFiber: 5gSugar: 9gVitamin A: 25077IUVitamin C: 10mgCalcium: 125mgIron: 1mg
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