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Carrot and Coriander Soup (vegan)

Carrot and Coriander Soup

Adapted from deliaonline. I "veganized" this recipe by using coconut oil and coconut milk instead of butter and creme fraiche, so this soup is also healthier, with 0% cholesterol. I added toasted pumpkins seeds for a nice contrasting crunch to this silky smooth soup.
Course Soup
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Calories 205 kcal


  • 1 tablespoon coriander seeds
  • 1 tablespoon coconut oil
  • 2 pounds carrots about 14-16 whole carrots, peeled, trimmed and cut into 1" pieces
  • 1 small clove garlic crushed
  • 6 cups low sodium vegetable stock
  • salt and freshly ground black pepper to taste
  • 3 tablespoons coconut milk
  • fresh cilantro for garnish, optional
  • toasted pumpkin seeds optional


  1. Dry roast coriander seeds in a small frying pan over medium heat until fragrant, about 1-2 minutes. Crush in a mortar and pestle.
  2. Heat coconut oil in a soup pot. Add carrots, garlic and 2 teaspoons crushed coriander seeds. Stir carrots well, then cover pot and let vegetables cook over medium-low heat until they begin to soften, about 10 minutes. Add stock and bring to a boil; reduce heat to low and simmer 20 minutes, partially covered, or until vegetables are tender.
  3. Let soup cool slightly, then puree in blender or food processor.
  4. Season to taste with salt and pepper.
  5. Ladle into serving bowls and garnish with swirl of coconut milk, fresh coriander, pumpkin seeds, and remaining crushed toasted coriander seeds.

Nutrition Facts
Carrot and Coriander Soup
Amount Per Serving
Calories 205 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 5g31%
Sodium 264mg11%
Potassium 1070mg31%
Carbohydrates 26g9%
Fiber 6g25%
Sugar 11g12%
Protein 9g18%
Vitamin A 37890IU758%
Vitamin C 13.6mg16%
Calcium 98mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.