Your Recipe

Carrot and coriander soup

Ingredient Amount Calories
Carrots, raw 500g 205kcal
Coriander (Cilantro) Leaves 1.8g 0kcal
Onions 150g 60kcal
Turmeric ground 1.5g 5kcal
Olive oil 42g 371kcal
Vegetable broth 990g 50kcal
Bread, pita, whole-wheat 56g 147kcal
Cumin, ground 1.6g 6kcal

Recipe Instructions:

Ingredients
1 tbsp olive oil
1 onion, chopped
1 tsp ground coriander
½ tsp ground cumin
½ tsp ground turmeric
500g carrots, peeled and chopped
1 medium floury potato, peeled and chopped
1 litre vegetable stock
a small bunch coriander, chopped
CROUTONS
2 small flatbreads or pittas
2 tbsp olive oil
1 tbsp ras el hanout

Method
STEP 1
To make the croutons, heat the oven to 200C/fan 180C/gas 6. Cut the flatbreads into bite-sized pieces then toss in the olive oil, ras el hanout and some seasoning. Spread on a non-stick baking tray and bake for 10-15 minutes or until crisp and golden.

STEP 2
Heat the oil in a pan then fry the onion with a big pinch of salt for 5 minutes or until softened. Add the spices and cook for a minute then stir in the carrots and potatoes. Pour in the stock, bring to a simmer and cook for 25-30 minutes or until the veg is tender. Use a stick blender or pour into a blender and whizz until smooth, then stir in most of the coriander and season. Serve topped with the croutons and an extra sprinkle of coriander, if you like.

Nutrition Facts
Portion Size 436 g | ml
Amount Per Portion 211
882
kcal
kilojoules
% Daily Value *
Total Fat 11g 15%
Saturated Fat 1.6g 8%
Sodium 880mg 38%
Total Carbohydrate 26g 9%
Dietary Fiber 5.1g 18%
Sugar 9.3g
Protein 3.6g 7%
Vitamin D 0mcg 0%
Calcium 64mg 5%
Iron 1.6mg 9%
Potassium 543mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 1075.223 mcg 119%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.151 mg 12%
Niacin [B3] 1.97 mg 12%
Pantothenic acid [B5] 0.657 mg 13%
Vitamin B6 0.275 mg 16%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 36.169 mcg 0%
Vitamin C 11.295 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.471 mg 16%
Vitamin K 26.366 mcg 22%
Betaine 0.584 mg 0%
Choline 18.112 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 26.1 g 9%
Sugars 9.3 g 19%
Dietary fiber 5.1 g 18%
Carbohydrate 15.8 g 0%
Net carbs 16.8g
Aminoacids
Nutrient Amount DV
Alanine 0.198 g 0%
Arginine 0.218 g 0%
Aspartic acid 0.348 g 0%
Cysteine 0.138 g 0%
Glutamic acid 1 g 0%
Glycine 0.125 g 0%
Histidine 0.087 g 0%
Isoleucine 0.155 g 0%
Leucine 0.234 g 0%
Lysine 0.179 g 0%
Methionine 0.048 g 0%
Phenylalanine 0.153 g 0%
Proline 0.22 g 0%
Serine 0.142 g 0%
Threonine 0.287 g 0%
Tryptophan 0.042 g 0%
Tyrosine 0.101 g 0%
Valine 0.158 g 0%
Minerals
Nutrient Amount DV
Calcium 64.16 mg 5%
Copper 0.14 mg 16%
Fluoride 4.41 mcg 0%
Iron 1.57 mg 9%
Magnesium 33.25 mg 8%
Manganese 0.58 mg 25%
Phosphorus 90.58 mg 7%
Potassium 542.98 mg 12%
Selenium 6.52 mcg 12%
Sodium 880.48 mg 38%
Zinc 0.69 mg 6%
Other
Nutrient Amount DV
Water 391.108 g 0%
Ash 3.445 g 0%