Thai-Inspired Low-Fat Carrot & Coriander Soup
Delight in this vibrant and flavorful Thai-Inspired Low-Fat Carrot & Coriander Soup, a nourishing dish that perfectly balances health and taste. Created to introduce a low-fat cooking method, this soup combines the sweetness of fresh carrots and ripe tomatoes with fragrant coriander, offering a fresh twist to your palate. Ideal for a light lunch or a comforting dinner, this soup is rich in nutrients while being easy on the waistline. Serve it warm alongside crusty bread for a wholesome meal that’s both simple and satisfying.
6
Servings
45
Calories
11
Ingredients
Ingredients
Cooking spray
as needed (for sautéing)
Medium-sized onions
2 (chopped)
Tomatoes
325 g (chopped)
Medium-sized carrots
6 (peeled and chopped)
Boiling water
1 liter (to dissolve stock cubes)
Chicken stock cubes
2 (blended in boiling water)
Ground coriander
1 1/2 tablespoons (for seasoning)
Salt
to taste (for seasoning)
Black pepper
to taste (for seasoning)
Fresh coriander
3/4 cup (roughly chopped)
Low-fat yogurt
for presentation (swirled into soup)
Instructions
1
Start by spraying the base of a large stock pot with cooking spray to prevent sticking.
2
Add the chopped onions to the pot. Gently sauté the onions over medium heat for about 5 minutes until they become soft and translucent.
3
Next, stir in the ground coriander, allowing it to cook for an additional minute to release its aroma and flavour.
4
Add in the chopped tomatoes and carrots. Cook the mixture for about 5 minutes, stirring occasionally until the vegetables begin to soften.
5
Pour in the boiling water with dissolved chicken stock cubes. Season generously with black pepper and salt to taste.
6
Cover the pot and let the soup simmer on low heat for approximately 25 minutes. This will allow the flavors to meld beautifully.
7
After simmering, carefully transfer the soup into a blender, and blend until you reach your desired consistency - smooth or chunky.
8
Incorporate the roughly chopped fresh coriander towards the end of blending to retain a bit of texture and freshness.
9
Reheat the soup gently, adjusting the seasoning to your preference.
10
Serve the soup hot in bowls. For a finishing touch, swirl in a dollop of low-fat yogurt before serving.
11
Enjoy the soup with warm crusty bread on the side for a hearty meal.
Nutrition Information
0.5
Fat
7.5
Carbs
1.67
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Thai-Inspired Low-Fat Carrot & Coriander Soup?
It is a vibrant, nourishing soup that combines the sweetness of carrots and tomatoes with the aromatic spice of coriander, designed as a healthy, low-fat meal.
How many calories are in a serving of this soup?
Each serving contains approximately 45 calories.
Is this soup suitable for a low-fat diet?
Yes, with only 0.5g of fat per serving and the use of cooking spray instead of oil, it is ideal for low-fat dietary requirements.
How many servings does this recipe yield?
This recipe is designed to make 6 servings.
Is this recipe vegetarian?
As written with chicken stock, it is not strictly vegetarian, but it can be made vegetarian by substituting chicken stock with vegetable stock.
Can this soup be made vegan?
To make it vegan, use vegetable stock instead of chicken stock and substitute the low-fat yogurt garnish with a plant-based alternative.
How long does it take to simmer the soup?
The soup should simmer on low heat for approximately 25 minutes to allow the flavors to meld.
What are the primary vegetables used in this soup?
The main vegetables are medium-sized onions, fresh tomatoes, and medium-sized carrots.
Do I need to peel the carrots for this recipe?
Yes, the recipe specifies using 6 medium-sized carrots that have been peeled and chopped.
How much ground coriander is required?
The recipe calls for 1.5 tablespoons of ground coriander to provide its signature aromatic flavor.
When should I add the fresh coriander?
Fresh coriander should be added towards the end of the blending process to maintain its texture and fresh taste.
How much water is needed for the stock?
You will need 1 liter of boiling water to dissolve the two chicken stock cubes.
What is the best way to blend this soup?
Transfer the cooked mixture carefully into a blender and process until you reach your preferred consistency, whether smooth or slightly chunky.
Can I use cooking spray instead of oil?
Yes, the recipe specifically suggests using cooking spray to prevent sticking while keeping the fat content low.
What should I serve with this soup?
This soup pairs perfectly with warm crusty bread for a more substantial and satisfying meal.
How long should I sauté the onions?
The chopped onions should be sautéed over medium heat for about 5 minutes until they are soft and translucent.
What is the carbohydrate content per serving?
There are 7.5g of carbohydrates in each serving of this soup.
Does this soup contain protein?
Yes, it contains approximately 1.67g of protein per serving.
How do I garnish the soup for presentation?
For a professional finish, swirl a dollop of low-fat yogurt into each bowl before serving.
What is the first step in making this soup?
Start by spraying the base of a large stock pot with cooking spray and then sautéing the chopped onions.
Can I adjust the seasoning of the soup?
Yes, you can add salt and black pepper to taste both during the cooking process and after reheating.
Is this soup considered healthy?
Yes, it is tagged as a healthy dish because it is rich in nutrients from fresh vegetables and very low in fat.
Can I make the soup chunky?
Yes, when blending, you can control the duration to keep the consistency chunky if you prefer more texture.
What makes this soup 'Thai-inspired'?
The combination of carrots and heavy use of coriander (both ground and fresh) provides a flavor profile reminiscent of Thai aromatics.
What type of stock cubes should I use?
The recipe calls for 2 chicken stock cubes, though vegetable stock cubes work well as a substitute.
How many grams of tomatoes are needed?
The recipe requires 325g of chopped tomatoes.
Do I need to reheat the soup after blending?
Yes, the instructions recommend reheating the soup gently after blending to ensure it is served hot.
Is this recipe easy to make for beginners?
Absolutely, the steps are simple: sauté, simmer, and blend, making it very accessible for home cooks.
What equipment is necessary for this recipe?
You will need a large stock pot for cooking and a blender to achieve the desired soup consistency.
Can I store leftovers of this soup?
Yes, this soup can be stored in an airtight container in the refrigerator and reheated for later meals.