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Carrot and Coriander Soup

Serves approximately 6.

This bright and tasty soup is delicious served hot or cold.


  • 1 Tbsp extra virgin olive or canola oil
  • 1 onion, sliced
  • 1 lb carrots, sliced
  • 1 tsp ground coriander
  • 2 pints gluten-free vegetable or chicken stock
  • 1 large bunch fresh cilantro, roughly chopped
  • salt and freshly ground black pepper


  1. Heat the oil in a large pan and add the onions and carrots. Cook covered for 10-15 minutes until the vegetables start to soften.
  2. Stir in the ground coriander and season well. Cook for 1 minute.
  3. Add the stock and bring to the boil. Reduce heat and simmer until the vegetables are tender.
  4. Using an immersion blender or pouring into a blender, blend until smooth. May need to do in batches. Reheat in a clean pan, stir in the fresh cilantro, and serve.

Nutrition Facts:

Cilantro is an herb rich in antioxidants and vitamin K.  Carrots are great sources of beta-carotene, which is a precursor to vitamin A and gives the vegetable its characteristic orange color. Thanks to the contributions of both the cilantro and carrots, this soup provides a wonderful variety of vitamins, minerals, and antioxidants. Cooking and pureeing vegetables is also a great way to enjoy your favorite veggies in soft-texture form (which some IBD patients may tolerate better).


Adapted from: BBC Food (