This vibrant soup is a must-try for summer! It’s vegan, fat-free, and with only 5 ingredients, it’s both simple and delicious.

Why You’ll Love It:
🍲 Quick to prepare and packed with flavor, ready in just 20 minutes.
🍲 Only 70 calories per serving – a guilt-free delight!
🍲 Combines fresh and ground coriander for a nicely rounded flavor, mixing the fragrant freshness of the leaves with the warm nuttiness of the seeds.

Nutritional Benefits:
🥕 Carrots and coriander are a powerhouse of vitamins and minerals.
🥕 They offer significant amounts of fiber, antioxidants, as well as digestive, anti-inflammatory, and antimicrobial benefits.

Vegetable soups are often overlooked in the summer months, but they are wonderfully grounding and nourishing. They provide a simple and colorful starter or even a main course. Enjoy this delicious and healthy soup as a refreshing addition to your summer meals! 🌿✨

Health Benefits of Carrots & Coriander

CARROTS

Rich in Nutrients:
Vitamins: High in vitamin A (beta-carotene), essential for good vision, immune function, and skin health. Also contains vitamins K, C, and B6.
Minerals: Good source of potassium, which helps maintain healthy blood pressure levels.

Antioxidants:
Carrots are rich in antioxidants, particularly beta-carotene, which can help reduce the risk of chronic diseases and protect against oxidative damage.

Eye Health:
The high levels of vitamin A and beta-carotene in carrots support eye health, reducing the risk of cataracts and age-related macular degeneration.

Digestive Health:
Carrots contain dietary fiber, which aids in digestion and helps prevent constipation.

Heart Health:
The potassium in carrots helps maintain healthy blood pressure, and the antioxidants help reduce cholesterol levels, promoting overall heart health.

Immune Support:
Rich in vitamins and antioxidants, carrots boost the immune system and help the body fight infections.

CORIANDER

Rich in Nutrients:
Vitamins: Fresh coriander is high in vitamins A, C, and K, which support immune function, skin health, and blood clotting.
Minerals: Contains significant amounts of potassium, calcium, and magnesium.

Antioxidants:
Both fresh and ground coriander contain antioxidants that help protect the body from oxidative stress and inflammation.

Digestive Health:
Coriander has been traditionally used to aid digestion and relieve stomach discomfort. It can help reduce bloating and gas.

Anti-Inflammatory Properties:
The antioxidants and compounds in coriander have anti-inflammatory effects, which can help reduce symptoms of inflammatory conditions.

Blood Sugar Regulation:
Some studies suggest that coriander may help lower blood sugar levels, making it beneficial for individuals with diabetes or at risk of diabetes.

Cholesterol Management:
Coriander has been shown to help reduce bad LDL cholesterol and increase good HDL cholesterol, supporting heart health.

Antimicrobial Effects:
Coriander contains natural compounds with antimicrobial properties that can help fight infections and support overall health.

So let’s get going…

Ingredients:

• ½ white onion, diced
• 5 large carrots, peeled and roughly chopped
• 850ml warm vegetable stock (check out my recipe for homemade vegetable stock paste)
• 1 tsp cumin
• 1 tsp ground coriander
• Large bunch of fresh coriander
• Pumpkin seeds for garnish

Method:

1. Heat 100ml of water in a large pan and add the onion, ground coriander and cumin – cook for about 3-4 minutes until the onions begin to soften
2. Add the chopped carrots and cover with the lid – allow them to sweat for about 5-7 minutes – this will release the flavour and sweetness – remember to stir every couple of minites to prevent the ingredients sticking to the pan – if this happens you can lower the heat slightly and add a little water Add olive oil and sauté for 6 – 8 mins
3. Add the warm stock and bring to the boil for 10-15 minutes, until the carrots are tender
4. Then place everything into your blender along with half of the fresh coriander andblend until smooth (60-90 seconds)
5. Servce Serve with extra chopped coriander and enjoy!

I’d love to know what you think… please do share your comments below and share your pictures on instagram … don’t forget to tag us @maisondelunel #maisondelunel @naturally.ross