As someone who loves the art of cooking and experimenting with flavors, I’ve always been drawn to the simplicity and comfort that soups provide. There’s something incredibly satisfying about creating a nourishing bowl of soup from scratch, especially when using seasonal ingredients. Today, I want to share with you a delightful recipe that celebrates the vibrant taste of spring carrots paired with the aromatic essence of coriander. This carrot and coriander soup is not just a dish; it’s a warm hug in a bowl, perfect for those slightly chilly spring evenings when you’re craving something hearty yet light.
What are the benefits of carrot and coriander soup?
Rich in Vitamins and Minerals: Carrots are high in beta-carotene, which the body converts into vitamin A, crucial for good vision, skin health, and immune function. Coriander, both in seed form and fresh, is packed with vitamins A, C, and K, essential for bone health, vision, and immune defense.
Antioxidant Properties: The beta-carotene in carrots, along with other antioxidants, helps combat oxidative stress in the body, reducing the risk of chronic diseases. Coriander contains antioxidants as well, which can help reduce inflammation.
Digestive Health: Coriander is known for its digestive benefits, helping to soothe an upset stomach and reduce bloating. The fiber in carrots also aids in digestion and promotes bowel regularity.
Heart Health: Carrots contain potassium, a mineral that can help manage blood pressure levels. The fiber in carrots also helps lower cholesterol levels, further protecting heart health.
Low in Calories, High in Fiber: This soup is a great option for those looking to manage their weight. It’s low in calories but high in fiber, which can help you feel full and satisfied without consuming a lot of calories.
Hydration: Soups are a great way to increase your fluid intake. This is particularly beneficial in maintaining hydration and ensuring the proper function of all bodily systems.
Immune Support: The vitamins A and C, along with the minerals and antioxidants found in both carrots and coriander, support the immune system, helping to fend off illnesses.
Mental Well-being: The process of preparing and enjoying a bowl of warm, homemade soup can have a comforting and therapeutic effect, promoting relaxation and mental well-being.
How To Make Carrot and Coriander Soup Delia’s Recipe Overview
This soup is a celebration of spring’s fresh produce, with carrots taking center stage. These carrots, not as sweet as their summer counterparts, bring a subtle sweetness that pairs beautifully with the roasted orange peel flavor of coriander. The recipe I’m sharing is designed to serve about 6 people, making it perfect for a family meal or a small gathering. The preparation and cooking time is roughly 45 minutes, ensuring that you can have a delicious soup on the table without spending hours in the kitchen. The addition of crème fraîche adds a lovely creaminess to the soup without overpowering the main ingredients, creating a balance that is both flavorful and comforting.
Ingredients
- Carrots: 2.5 lb (about 1.1 kg)
Fresh, spring carrots are best for their slightly sweet, earthy flavor. - Coriander Seeds: 1.5 tablespoons
Toasting these brings out a nutty, citrusy flavor reminiscent of roasted orange peel. - Butter: 1.25 oz (35 g)
Contributes a velvety consistency and amplifies the inherent sweetness of the carrots. - Garlic: 1 medium clove, crushed
Infuses the soup with a subtle, aromatic warmth. - Chicken Stock: 2.5 pints (about 1.4 liters); You can also go for vegetable stock.
Opt for vegetable stock as a vegetarian alternative to create a tasty soup foundation. - Fresh Coriander: 4 tablespoons, chopped, plus extra sprigs for garnish
Fresh coriander adds a burst of flavor and color, enhancing the soup’s freshness. - Crème Fraîche: 4 tablespoons
Introduces a smooth, tangy element that complements the sweetness of the carrots. - Salt and Freshly Ground Black Pepper: to taste
Essential for balancing and highlighting the flavors of the soup.
Instructions
- Begin by gently toasting the coriander seeds in a dry pan until they start to release their aroma. Be careful not to burn them. Once toasted, crush them lightly with a mortar and pestle or a spice grinder.
- Melt the butter in a big pot over medium heat. Add the crushed garlic and sauté for a minute until fragrant. Incorporate the diced carrots into the pot, ensuring they are evenly coated with the butter and garlic.
- Pour in the chicken or vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to a simmer, and add the crushed coriander seeds. Cover and let the soup simmer gently for about 30 minutes or until the carrots are tender.
- Remove the pot from the heat. Using an immersion blender or a standard blender (working in batches if necessary), puree the soup until smooth. Return the soup to the pot if you’ve used a standard blender.
- Stir in the chopped fresh coriander and crème fraîche into the soup. Season with salt and freshly ground black pepper to taste. Reheat gently, ensuring it does not boil, to melt the flavors.
- Serve the soup hot, garnished with a dollop of crème fraîche and a sprig of fresh coriander. Warm crusty bread makes the perfect accompaniment.
Nutritional Value
Nutritional Overview (Per Serving)
Calories: 150 kcal
Protein: 3 g
Fat: 7 g | Sat Fat: 4 g
Carbs: 20 g | Fiber: 5 g | Sugars: 9 g
Vitamin A: 380% DV
Vitamin C: 20% DV
Calcium: 6% DV
Iron: 5% DV
Also Read: Delia Smith Mushroom Soup Recipe
FAQs
What if I don’t have coriander seeds?
No coriander seeds? No problem. You can use ground coriander instead. For this recipe, since we increased the original quantities, use about 1 teaspoon of ground coriander as a substitute for the coriander seeds. It’s easier to find and works just as well. Just add it when you’re cooking the carrots, so it blends well into the soup. This way, you’ll still get that lovely coriander flavor without needing the seeds.
Can I add protein to this soup?
Yes, you can add protein to make the soup more filling. Cooked, shredded chicken is a great choice. Chickpeas are good too, especially if you want to keep it vegetarian. Just add your choice of protein when you put in the stock. This way, the protein gets heated up nicely with the soup. It’s a simple way to make the soup a complete meal. Plus, it adds extra flavor and texture. Enjoy your hearty, protein-packed soup!
Why is my carrot soup bland?
If your carrot soup tastes bland, it might need more seasoning. Salt and pepper are key. They bring out the flavors. Also, check your carrots. Fresh, sweet carrots taste best. Maybe add more herbs, like extra coriander or a bay leaf. A splash of lemon juice or vinegar can help too. It adds a nice zing. Lastly, a bit of cream or coconut milk can make it richer. Try these tips to boost the flavor.
How can I store leftovers?
Storing leftover soup is easy. First, let it cool down. Don’t leave it out too long. Once it’s cool, put it in an airtight container. Glass or plastic works fine. Then, pop it in the fridge. It stays good for about 3 days. Want to keep it longer? Freeze it. Soup freezes well. Just thaw it in the fridge when you’re ready to eat it. Reheat gently on the stove or in the microwave. That’s it. Enjoy your soup anytime!
Can this soup be frozen?
Yes, this soup can be frozen. Here’s what to do: Let the soup cool after cooking. Don’t leave it out too long. Pour it into freezer-safe containers or bags. Leave a little space at the top because soup expands when it freezes. Seal it well. Label it with the date. You can keep it in the freezer for up to 3 months. When you’re ready to eat it, thaw it in the fridge overnight. Then, warm it up on the stove or microwave. Easy and convenient!
Conclusion
Creating this carrot and coriander soup is more than just following a set of instructions; it’s about embracing the freshness of the season and finding joy in the cooking process. It’s a perfect way to bring a bit of warmth and comfort into your home, especially during those cooler spring days. Whether you’re an experienced cook or just starting, this soup is a testament to the beauty of simple, wholesome ingredients coming together to create something deliciously satisfying. So, gather your ingredients, and let’s make a bowl of comfort that celebrates the flavors of spring.
Delia Smith Carrot and Coriander Soup Recipe
Ingredients
- Carrots: 2.5 lb about 1.1 kg Fresh, spring carrots are best for their slightly sweet, earthy flavor.
- Coriander Seeds: 1.5 tablespoons Toasting these brings out a nutty citrusy flavor reminiscent of roasted orange peel.
- Butter: 1.25 oz 35 g Contributes a velvety consistency and amplifies the inherent sweetness of the carrots.
- Garlic: 1 medium clove crushed, Infuses the soup with a subtle aromatic warmth.
- Chicken Stock: 2.5 pints about 1.4 liters; You can also go for vegetable stock. Opt for vegetable stock as a vegetarian alternative to create a tasty soup foundation.
- Fresh Coriander: 4 tablespoons chopped, plus extra sprigs for garnish Fresh coriander adds a burst of flavor and color enhancing the soup’s freshness.
- Crème Fraîche: 4 tablespoons Introduces a smooth tangy element that complements the sweetness of the carrots.
- Salt and Freshly Ground Black Pepper: to taste Essential for balancing and highlighting the flavors of the soup.
Instructions
- Begin by gently toasting the coriander seeds in a dry pan until they start to release their aroma. Be careful not to burn them. Once toasted, crush them lightly with a mortar and pestle or a spice grinder.
- Melt the butter in a big pot over medium heat. Add the crushed garlic and sauté for a minute until fragrant. Incorporate the diced carrots into the pot, ensuring they are evenly coated with the butter and garlic.
- Pour in the chicken or vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to a simmer, and add the crushed coriander seeds. Cover and let the soup simmer gently for about 30 minutes or until the carrots are tender.
- Remove the pot from the heat. Using an immersion blender or a standard blender (working in batches if necessary), puree the soup until smooth. Return the soup to the pot if you’ve used a standard blender.
- Stir in the chopped fresh coriander and crème fraîche into the soup. Season with salt and freshly ground black pepper to taste. Reheat gently, ensuring it does not boil, to melt the flavors.
- Serve the soup hot, garnished with a dollop of crème fraîche and a sprig of fresh coriander. Warm crusty bread makes the perfect accompaniment.
