Sampling Soup : Roasted Carrot and Coriander

Roasted Carrot and Coriander Soup

At just 50 Kcal per 250ml bowl this is an amazing soup! Tastes good too 🙂

• Ingredients:
• 500g carrots, peeled and chopped
• olive oil (use spray oil)
• 1tsp honey
• 2 shallots, peeled and chopped
• 50g unsalted butter (to saute the garlic and shallots) (I skipped and used spray oil)
• 1 garlic clove, crushed
• 1 pinch ground coriander
• 800ml chicken OR veg stock
• 1 large bunch of coriander leaves
• 2tbsp Greek yogurt
• sea salt and black pepper to taste

Method

• preheat over to 185 C
• Place the chopped carrots onto a baking tray , coat in the olive oil (or spray oil) and honey, and roast in the oven for 25 minutes until they become soft and caramelised.
• remove and set aside
• saute the chopped shallots and crushed garlic until soft
• add the ground coriander and cook for a further minute
• carefully add the roasted carrots and chopped coriander stalks
• add all of the above to the soup maker, together with the stock. Select the smooth setting for the automated time of 21 minutes
• When the soup is ready, season to taste with the salt and pepper, serving in a warm bowl with a dollop of yoghurt and some freshly chopped coriander.

(recipe from the Morphy Richards Soup maker Recipe selection)

Note – My Calorie calculations come from the NHS online Calorie Checker. The total made was 1300ml and has a total of 259 Kcal

To reduce the calories further, we replaced butter with olive oil (just a light drizzle) and where possible I use spray oil as an alternative to pouring oil, as that has minimal calories. I opted to miss out the yogurt, as it was just for serving and not a main ingredient.

All small changes, but by doing so we managed to drop a few hidden calories without impeding the taste. Although this soup is so low in calories that you could actually throw in the yogurt, or even serve it with some whole meal bread on the side.

I hope you give this a go, and enjoy it as much as I did! Look out for more recipes to follow. And, if you’ve got a favourite — please do share it with me, as I’m always looking for inspiration! kind regards, Debbie

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