Carrot and Coriander Soup

• 2 tbsp (0.03 litres) olive oil
• 50g butter
• 200g onion, thinly sliced
• 800g carrots, peeled and roughly chopped
• 2 tbsp (0.03 litres) ground coriander
• 1 vegetable stock cube
• 750ml milk
• 750ml water
• 2 tbsp (0.03 litres) fresh/frozen coriander leaves, roughly chopped
• salt and freshly ground black pepper

1. Heat the olive oil and the butter in a large saucepan, add the onion, cover and sweat for 3 - 4 minutes.

2. Add the carrots and ground coriander and continue to sauté for a further 2 - 3 minutes.

3. Add the stock cube, milk and water and bring to the boil, reduce to a simmer and cook for 5 minutes, or until the carrots are tender.

4. Add the chopped coriander then put the soup in a blender and whizz until smooth.

5. Adjust the seasoning to taste and serve.

Per portion, as a main (262g)

• Energy: 129 kcal / 536 KJ
• Fat: 8.6g
• Saturates: 4.7g
• Protein: 3.8g
• Carbohydrate: 11.4g
• Sugars: 10.5g
• Fibre: 2.2g
• Sodium: 428mg

Per portion, as a starter (175g)

• Energy: 86 kcal / 358 KJ
• Fat: 5.7g
• Saturates: 3.1g
• Protein: 2.5g
• Carbohydrate: 7.6 g
• Sugars: 7.0g
• Fibre: 1.5g
• Sodium: 285mg

Per 100g

• Energy: 49 kcal / 205 KJ
• Fat: 3.3g
• Saturates: 1.8g
• Protein: 1.4g
• Carbohydrate: 4.4g
• Sugars: 4.0g
• Fibre: 0.8g
• Sodium: 163mg