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Vegan Carrot and Coriander Soup with Plant-Based Cream

Vegan Carrot and Coriander Soup (Gluten-Free)

The Pesky Vegan
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.
5 from 1 vote
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Appetizer, Soup
Cuisine Gluten-free, Vegan
Servings 4
Calories 195 kcal

Ingredients
  

  • 1 tablespoon olive oil
  • 2 tablespoons (30 g) plant-based butter
  • 1 large onion, roughly chopped
  • 5-6 large carrots, peeled and cubed (approx. 1.3 lb / 600 g)
  • 2 garlic cloves, roughly chopped
  • 1 medium potato, peeled and cubed
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 5 cups (1.2 litres) vegan stock
  • Large bunch fresh coriander
  • Salt and pepper to taste
  • Plant-based cream or crème fraiche, to serve (optional)

Instructions
 

  • 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 with homemade cashew cream or plant-based crème fraiche and the remaining fresh coriander leaves.

Notes

Quantity: This recipe should provide you with around four hearty portions or six smaller portions, making it great as either a lunch or starter.
Serving suggestions: In addition to the recipe serving suggestion, 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. Enjoy the soup on its own or along with some fresh crusty bread. 
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.
Other veg: Tubers and root vegetables such as sweet potatoes and parsnips are great additions to this soup. 
Spices: I like the warming combination of the ground cumin and turmeric, but feel free to keep it simple with just coriander. 
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such. You’ll want to do the same for any plant-based cream etc. that you use when serving.
Storage: You can store this soup in the fridge for up to four days or freezer for up to six months. 
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* The nutrition info below is for one serving of the soup, based on a total of four servings. It doesn't take into account any of the serving suggestions.

Nutrition

Calories: 195kcalCarbohydrates: 27gProtein: 3gFat: 9gSaturated Fat: 2gSodium: 162mgPotassium: 791mgFiber: 6gSugar: 9gVitamin C: 23mgCalcium: 78mgIron: 2mg
Nutrition Facts
Vegan Carrot and Coriander Soup (Gluten-Free)
Amount Per Serving
Calories 195 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Sodium 162mg7%
Potassium 791mg23%
Carbohydrates 27g9%
Fiber 6g25%
Sugar 9g10%
Protein 3g6%
Vitamin C 23mg28%
Calcium 78mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword vegan carrot recipe, vegan lunch, vegan soup
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