Carrot, sweet potato and coriander soup


carrot and coriander soup

Having struggled to get a supermarket delivery due to the current COVID-19 challenges, I was very grateful to receive a mixed vegetable box from a local farm shop. Within it was a whopping 2kg of carrots and I was determined not to waste a single one of them. Step forward, Carrot, Coriander and Sweet Potato Soup from Justine Pattison.

One pan of this made 6 portions for only 108 calories per serving. It tasted lovely and is so cheap to make – perfect for our budgetary constraints right now. I bet you’re desperate to know what I used the remaining carrots for? No? Well, I’m going to tell you anyway. Pan Haggerty Lite, Lean Lamb Hot Pot, a lighter Spaghetti Bolognese by the Hairy Dieters and Prawn Pasta Salad.

Recipe: Carrot, sweet potato and coriander soup

Calories: 108 calories per serving

Serves: 6

Book: Justine Pattison: Without the Calories – easy one pot

Prep time: Approx 15 mins

Cooking time: Approx 30 mins

Ingredients: 1 tbsp sunflower oil, 2 medium onions (roughly chopped), 5 medium carrots (about 500g, peeled and cut into roughly 1.5cm slices), 1 sweet potato (about 300g, peeled and cut into roughly 2cm chunks), 2 garlic cloves (thinly sliced), 1 tsp ground coriander, ¼ tsp hot chilli powder, 1.3 litres chicken or vegetable stock (made with 1 stock cube), 20g bunch of fresh coriander (including the stalks, roughly chopped), flaked sea salt, ground black pepper.

Cost per portion: Approx £0.33

Method: Heat the oil in a large non-stick saucepan and gently fry the onions with the carrots and sweet potato chunks for 10 minutes, stirring occasionally. Add the garlic, ground coriander and chilli powder and cook for a further 30 seconds, stirring continuously.

Pour over the stock and bring to the boil. Reduce the heat to a simmer and cook for about 20 minutes, or until the carrots are very soft, stirring occasionally. Remove from the heat.

Blitz the soup with a stick blender until very smooth, (if you don’t have a stick blender, allow the soup to cool for a few minutes then blend in a food processor or liquidiser instead). Add the coriander and blitz once more. Add a little extra water if needed, until the perfect consistency is reached. Season with salt and pepper to taste. Reheat gently just before serving, stirring continuously.

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