Vegan Carrot and Coriander Soup (Gluten-Free)

This vegan carrot and coriander soup is a cheap, healthy, and hearty classic. Simple ingredients combine to offer up a delicious lunch or starter that's also gluten-free.

What's the difference between fresh coriander and ground coriander?

Fresh coriander and ground coriander are two distinct ingredients. The main differences are:

• Fresh coriander comprises the green leaves and stems of the coriander plant. With a distinctive, fragrant flavour, it's often added to dishes towards the end of cooking or used as a garnish.
• Ground coriander is a dried ingredient that's made by grinding the dried fruits (or 'seeds') of the coriander plant. It has a warm, nutty flavour that's great in dishes such as curries, soups, or stews.

This soup uses both fresh and ground coriander for a nice rounded flavour.

Is vegan carrot and coriander soup healthy?

Carrot and coriander soup is a very healthy meal, with an array of vitamins and minerals coming from those humble carrots (see also this carrot and ginger soup). If you want to reduce the fat in this recipe, simply omit the plant-based butter and just use olive oil or water/stock.

How to make vegan carrot and coriander soup

Heat the oil and butter in a large saucepan on medium heat. Add the onions, carrots, salt, and pepper and cook for 4-5 minutes or until the veg has started to soften.

Add the garlic and cook for a couple of minutes, followed by the potatoes, ground coriander, cumin, turmeric, and some of the fresh coriander stems (save the leaves for later). Mix well and cook for another minute or so.

Next, add in the vegan stock and stir well. Bring to a boil, then reduce the heat and simmer for around 15 minutes or until the potatoes and carrots have softened.

Once the potatoes are soft enough to easily pierce with a knife, turn off the heat. Roughly chop most of the fresh coriander leaves and stir through the soup.

Transfer the soup to a blender and whizz until smooth and creamy, doing this in batches if necessary. Note: It's perfectly fine to use a hand blender here, it just won't be as creamy as in a larger blender.

If the soup is too thick, you can add more water to thin it out. Adjust the seasoning and serve.

Serving suggestions

This soup is great when topped off with homemade cashew cream or plant-based crème fraiche and a few fresh coriander leaves. Enjoy on its own or along with some fresh crusty bread.

You could also try adding a drizzle of extra-virgin olive oil, a squeeze of lemon juice, some toasted nuts and seeds, or a few teaspoons of homemade vegan parmesan.

Variations and tips

• Quantity: This recipe should provide you with around four hearty portions or six smaller portions, making it great as either a lunch or starter.
• Blending: It’s perfectly fine to use a hand blender, but if you want to achieve the creamiest possible soup you’ll want to use a large blender.
• Lower-fat: If you want to reduce the fat in this recipe, simply omit the plant-based butter and just use olive oil or water/stock. 
• Potato: I like to use a medium potato to thicken soups like this, but feel free to leave it out.
• Spices: I like the warming combination of the ground cumin and turmeric, but feel free to keep it simple with just coriander. 

How to store carrot and coriander soup

Refrigerate: You can store this carrot and coriander soup in the fridge for up to four days. Reheat in the microwave or in a pan on low heat, adding a splash of water or plant-based milk to loosen it up.

Freeze: This soup freezes very well for up to six months, so it’s worth making a big batch and then storing it in the freezer for an easy lunch or dinner. Defrost for a few hours before reheating on the hob, adding a touch more water or plant-based milk if necessary.

Hey you – let me know what you think

If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments 👇

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