Carrot and Lentil Soup with Coriander
This vegan carrot and lentil soup with coriander manages to taste fresh and lively whilst also being deeply nourishing and gratifying.
- 1 tbsp Olive oil
- 1 Onion white & mild
- 1 Celery stick
- 1 Garlic clove
- 1 tsp Ground coriander
- 450 g (16 oz) Carrot
- 150 g (5 1/4 oz) Red lentils
- 1250 ml (5 cups) Vegetable stock homemade or low sodium
- 200 ml (4/5 cup) Reduced-fat coconut milk Canned
- 20 g (2/3 oz) Fresh coriander leaves removed from the stalks
- 1/4 tsp Ground black pepper
- Salt - to taste
Peel the onion then dice both the onion and celery stick finely. Fry in the oil over a moderate heat for around 5 minutes until beginning to soften
Peel and finely chop the garlic and add to the pan, along with the ground coriander
Next peel and dice the carrot. Aim for 1/2 cm cubes. Drop into the pan, stir everything together and cook for 3 minutes
Pour in the lentils and stock, bring to a gentle simmer and cook, covered for 20 minutes, by which times the lentils should begin to break down and the carrot should be tender
Pour the coconut milk into the base of a heatproof blender jug and ladle in around 1/4 of the soup (see notes). Cover and blitz until smooth. Add 3/4 of the fresh coriander and pulse 3-4 times until the herb is finely chopped
Pour the pureed soup back into the pan, taste & season as necessary (see notes) and reheat before serving, garnished with the fresh coriander leaves and perhaps a swirl of coconut milk and some pumpkin seeds if desired
The thickness of this soup will depend how much of it is pureed in the blender. For a very thick and smooth soup, the whole lot can be blended, but for a thinner soup, as pictured, aim for 1/4 - 1/3 of it being blended.
If you are not sure, try blending a bit at a time until you achieve a consistency you are happy with.
The exact amount of salt required will depend on the saltiness of your stock. I used 1/2 tsp salt, but this will need adjusting up or down in accordance with your stock - taste, taste and taste some more.
Calories: 316kcal | Carbohydrates: 42g | Protein: 18g | Fat: 10g | Saturated Fat: 4g | Sodium: 220mg | Potassium: 1053mg | Fiber: 15g | Sugar: 8g | Vitamin A: 19146IU | Vitamin C: 12mg | Calcium: 84mg | Iron: 4mg