Carrot Soup with Coriander
This light and fresh carrot soup can be served hot or cold.
For information on women and heart disease, visit Go Red for Women. (Link opens in a new window)
- 2 tsp olive oil (extra virgin preferred)
- 1 small onion (chopped)
- 2 medium garlic cloves (chopped)
- 1 Tbsp ground coriander PLUS
- 1/8 tsp ground coriander (divided use)
- 1 lb carrots (cut into 1-inch pieces)
- 2 1/2 cups water
- 1 cup fresh orange juice
- 1/8 tsp salt
- 1/4 cup fat-free sour cream
- 2 tsp fresh lemon juice
- 1 Tbsp chopped, fresh cilantro
Tip: Serving size 3/4 cup
Tip: Click on step to mark as complete.
- 1 In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until soft, stirring occasionally.
- 2 Stir in 1 tablespoon coriander. Stir in the carrots, water, orange juice, and salt. Reduce the heat to medium and bring to a simmer. Reduce the heat to low and simmer, covered, for 15 to 20 minutes, or until the carrots are very tender.
- 3 Meanwhile, in a small bowl, whisk together the sour cream and remaining 1/8 teaspoon coriander. Set aside.
- 4 In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Stir in the lemon juice.
- 5 Top each serving with a dollop of the sour cream mixture. Sprinkle with the cilantro.
This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere or online at heart.org/cookbooks.
|Total Fat||3.0 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||2.0 g|
|Total Carbohydrate||24 g|
|Dietary Fiber||4 g|
3 vegetable, 1/2 fruit, 1/2 fat
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