A favourite combination – coriander brings out the carrot flavour in this soup. Carrots are rich in carotene (vitamin A) and have important antioxidant benefits that help protect against heart disease – so eat plenty!
Preparation: 10 minutes
Cooking: 30 minutes
Serves: 4
What you need:
Heat a heavy saucepan, spray 4 times with oil spray and add the onion and coriander seeds. Season with a little salt and freshly ground black pepper, cover and cook gently for about 3-4 minutes. Add the vegetable stock, carrots and potatoes, cover and bring to the boil, then simmer for 20 minutes. Liquidise and return to the saucepan and heat through. Serve with freshly chopped parsley.
Noted: ‘Frying oil sprays’ coat saucepans with a very fine misting of oil, making meals low in fat and calories.
Per Serving
Calories: 142 kcal
Fat: 1g
Saturated Fat: 0.2g
Fibre: 7.8g
Preparation: 10 minutes
Cooking: 30 minutes
Serves: 4
What you need:
- 8 large carrots, chopped
- 1 onion, chopped
- 1 medium potato, peeled and chopped Freezing: yes(10 days approx)
- 10-12 coriander seeds, crushed
- 500ml/12 fl oz vegetable stock
- 4 sprays frying oil spray
- Freshly chopped parsley for garnish
- A little salt and freshly ground black pepper
Heat a heavy saucepan, spray 4 times with oil spray and add the onion and coriander seeds. Season with a little salt and freshly ground black pepper, cover and cook gently for about 3-4 minutes. Add the vegetable stock, carrots and potatoes, cover and bring to the boil, then simmer for 20 minutes. Liquidise and return to the saucepan and heat through. Serve with freshly chopped parsley.
Noted: ‘Frying oil sprays’ coat saucepans with a very fine misting of oil, making meals low in fat and calories.
Per Serving
Calories: 142 kcal
Fat: 1g
Saturated Fat: 0.2g
Fibre: 7.8g
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