PER SERVING | 134cals | PROTEIN 2.5g | CARBS 17g | FAT 4g | FIBRE 8g

Carrot and coriander soup

SERVES 4 | PREP 10 mins | COOK 35 mins

This is an all-time classic, for good reason, and an easy way to use up those carrots languishing at the back of the fridge.

• 1 tbsp olive oil
• 2 medium onions, peeled and roughly chopped
• 800g carrots (around 5 large), trimmed, well washed and cut into roughly 2cm slices
• 2 garlic cloves, peeled and thinly sliced
• 2 tsp ground coriander
• 2 tsp dried coriander leaf or 15g bunch fresh coriander, roughly chopped
• 900ml chicken or vegetable stock (made with 1 stock cube)

COOK TIP

To add extra protein, see ideas on page 239.

1. 1. Heat the oil in a large non-stick saucepan, add the onions and carrots and gently fry over a low heat for 10 minutes, stirring occasionally.
2. 2. Add the garlic and ground coriander and fry for 30 seconds more, stirring.
3. 3. If using dried coriander leaf, rather than fresh, sprinkle it into the pan at this stage. Either way, pour in the stock and bring to the boil. Reduce the heat to a simmer, cover loosely with a lid, and cook for about 20 minutes, or until the carrots are very soft, stirring occasionally.
4. 4. Remove the pan from the heat and add the fresh herb, if using, at this stage. Pour in 150ml cold water and blitz with a stick blender, or let it cool slightly and blend in a food processor, adding a little more water, if needed.
5. 5. Season with salt and ground black pepper to taste and reheat gently to serve, stirring constantly.