Equipment
Ingredients
Aromatics
- 30 ml olive oil
- 150 g yellow onion, roughly chopped
- 3 garlic, minced
Spices
- 8 g ground coriander
- 3 g ground cumin
- 1 g chili flakes
Body and Liquid
- 700 g carrots, peeled and sliced into 1cm thick rounds
- 900 ml vegetable stock, hot
Finishing
- 15 g fresh coriander, roughly chopped
- 4 g sea salt
- 2 g black pepper, freshly ground
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 177 kcal
- Protein
- 4 g
- Carbohydrates
- 25 g
- Fat
- 9 g
- Fiber
- 7 g
- Sugar
- 10 g
- Sodium
- 1196 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 783 mg
- Calcium
- 112 mg
- Iron
- 2.2 mg
- Magnesium
- 37 mg
- Phosphorus
- 90 mg
- Zinc
- 0.7 mg
- Vitamin A
- 1475 mcg
- Vitamin C
- 17 mg
- Vitamin E
- 2.4 mg
- Vitamin K
- 40 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.16 mg
- Riboflavin
- 0.13 mg
- Niacin
- 1.9 mg
- Folate
- 43 mcg
- Water
- 193 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and saute for 5 to 7 minutes until softened and translucent, but not browned.
Stir in the minced garlic, ground coriander, ground cumin, and chili flakes. Toast the spices by constantly stirring for 1 minute until highly fragrant.
Add the sliced carrots to the pan and toss to coat in the spice mixture. Pour in the hot vegetable stock and season with a pinch of salt. Bring the mixture to a rolling boil at 100 degrees Celsius or 212 degrees Fahrenheit.
Reduce the heat to low, cover the saucepan with a lid, and simmer gently for 20 to 25 minutes. Check the carrots by piercing a thick slice with a knife.
Remove the pan from the heat. Stir in the chopped fresh coriander. Using an immersion blender, puree the soup directly in the pot until completely smooth and velvety. If using a countertop blender, cool slightly and blend in batches to prevent steam expansion.
Taste the soup and adjust the seasoning with additional sea salt and freshly ground black pepper as needed. Ladle into warm bowls and garnish with reserved coriander leaves.
Chef's Notes
- Toasting whole coriander seeds and grinding them fresh immediately before cooking elevates this simple dish entirely, adding bright citrus notes that pre-ground spices lack.
- For a richer mouthfeel while remaining vegan, you can substitute 100ml of the vegetable stock with full-fat coconut milk or cashew cream.
- Do not skip the step of toasting the spices with the onions; blooming spices in fat is essential for unlocking the fat-soluble flavor compounds present in cumin and coriander.
Storage
Refrigerator: 4 days — Store in an airtight container. The flavors will deepen and meld overnight.
Freezer: 3 months — Freeze in individual portions. Thaw overnight in the refrigerator before reheating.
Reheating: Reheat gently in a saucepan over medium heat, stirring occasionally, until piping hot.
Troubleshooting
Soup texture is grainy or lumpy
Cause: Carrots were not boiled long enough or blender is not powerful enough
Fix: Return the soup to a simmer for another 10 minutes, then blend again thoroughly
Prevention: Ensure carrots are cut to uniform thickness and test the thickest piece for extreme softness before blending
Soup is too thin or watery
Cause: Too much stock added relative to the carrot volume
Fix: Simmer the blended soup uncovered for 10 to 15 minutes to reduce the liquid, or blend in a small scoop of instant mashed potato flakes
Prevention: Weigh carrots precisely rather than estimating
Flavor is flat or overly sweet
Cause: Lack of acidity or insufficient salt to balance the natural sugars of the carrots
Fix: Add salt in small increments, and stir in a few drops of lemon juice to brighten the profile
Prevention: Use a flavorful, savory stock
Cultural Context
Carrot and coriander soup emerged as a beloved staple in British culinary culture during the late 20th century. It became wildly popular in cafes, pubs, and home kitchens due to its vibrant color, low cost, and the elegant, earthy flavor combination that felt exotic yet highly comforting during cold, damp British winters.
