Carrot and Coriander Soup
|Sunflower oil||10 Milliliter (2 Teaspoon)|
|Onion||1 , chopped|
|Celery stick||1 , sliced (Plus 2-3 Leafy Celery Tops)|
|Celery tops||3 (Leafy Tops)|
|Potatoes||2 Small, chopped|
|Carrots||1 Pound, chopped (Preferably Young And Tender, 450 Gram)|
|Chicken stock||1 3⁄4 Pint (1 Liter, 4 Cups)|
|Ground coriander||15 Milliliter (2-3 Teaspoon)|
|Chopped fresh coriander||15 Milliliter (1 Tablespoon)|
|Semi skimmed milk||7 Fluid Ounce (200 Milliliter, 1 Cup)|
|Black pepper||To Taste|
1. Heat the oil in a large flameproof casserole or heavy-based saucepan and fry the onion over a gentle heat for 3-4 minutes until slightly softened but not browned. Add the celery and potato, cook for a few minutes, then add the carrot. Fry over a gentle heat for 3-4 minutes, stirring frequently, and then cover. Reduce the heat even further and cook for about 10 minutes. Shake the pan or stir occasionally so the vegetables do not stick to the base.
2. Add the stock, bring to the boil and then partially cover and simmer for a further 8-10 minutes until the carrot and potato are tender.
3. Remove 6-8 tiny celery leaves for a garnish and finely chop about 15 ml / 1 tbsp of the remaining celery tops. In a small saucepan, dry fry the ground coriander for about 1 minute, stirring constantly. Reduce the heat, add the chopped celery and fresh coriander and fry for about 1 minute. Set aside.
4. Process the soup in a food processor or blender and pour into a clean saucepan. Stir in the milk, coriander mixture and seasoning. Heat gently, taste and adjust the seasoning. Serve garnished with the reserved celery.
Calories 255 Calories from Fat 62
% Daily Value*
Total Fat 7 g10.8%
Saturated Fat 1.1 g5.7%
Trans Fat 0 g
Cholesterol 6.3 mg2.1%
Sodium 516.1 mg21.5%
Total Carbohydrates 41 g13.5%
Dietary Fiber 7.7 g30.6%
Sugars 11.4 g
Protein 11 g21.4%
Vitamin A 387.7% Vitamin C 43.9%
Calcium 10.6% Iron 12.3%
*Based on a 2000 Calorie diet