Smoky Carrot and Coriander Soup with Croutons (Low-Calorie)
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| Serves | 2 |
| Prep time | 10 minutes |
| Cook time | 30 minutes |
| Total time | 40 minutes |
| Dietary | Vegan, Vegetarian |
| Meal type | Lunch, Main Dish, Snack, Soup, Starter |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
| Occasion | Casual Party, Christmas, Formal Party, Halloween, Thanksgiving |
| By author | Karen S Burns-Booth |
A delectable spicy and smoky soup that is easily made and that only has 129 calories per generous bowl, including the croutons. This soup makes a comforting meal for a 5:2 diet fast day and is perfect for using up left-over carrots too.
Ingredients
- 5 to 6 sprays low-fat oil (I use Fry Light - 6 calories)
- 1 onion, peeled and diced (28 calories)
- 4 medium carrots, peeled and cut into slices (or 240g cooked carrots - 100 calories)
- 1 teaspoon ground coriander (5 calories)
- 1 teaspoon smoked paprika (5 calories)
- 600mls vegetable stock (I use Swiss Marigold Bouillon - 32 calories)
- 2 slices crust-less bread such as Weight Watchers (19g per slice) (82 calories)
Note
A delectable spicy and smoky soup that is easily made and that only has 129 calories per generous bowl, including the croutons. This soup makes a comforting meal for a 5:2 diet fast day and is perfect for using up left-over carrots too.
Directions
| Step 1 | Fry the onion in the low-fat spray until it is opaque and soft. Add the carrots, ground coriander and smoked paprika and continue to sauté of a low heat until the carrots are cooked, or if using cooked carrots, they are hot. |
| Step 2 | Add the stock and simmer for 10 minutes, or until the vegetables are very soft. Carefully pour the soup into a blender and blend/blitz until smooth. Alternatively blend the soup until smooth with a hand held beater or immersion blender. Meanwhile, toast the bread slices and cut into croutons. |
| Step 3 | Pour the soup back into the pan and re-heat without boiling. Adjust seasoning with salt and pepper. |
| Step 4 | Serve the soup in warmed soup bowls and sprinkle some extra smoked paprika over the top of the soup and the croutons. |
