A lower-calorie way to make Carrot and coriander soup
Carrot and coriander soup — with roasted carrots, orange and red lentils
Roasted carrots, coriander and orange make a fragrant naturally thick soup, at about 255 kcal per serving.
Build the aromatic base without browning too hard, then add roasted carrots, remaining carrots, lentils and stock and cook until completely tender. Finish with blend smooth, add orange zest and juice gradually, then stir through fresh coriander. The finished carrot and coriander soup has a clean aroma, deliberate texture and no oily or floury aftertaste.
What changes—and what stays
From cream-and-butter versions often reach 380–500 kcal to 255 calories
Roast carrots and use red lentils for body rather than cream. Toasted coriander seed, orange zest and fresh coriander brighten the sweet roots.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Roast carrots and use red lentils for body rather than cream | Toasted coriander seed, orange zest and fresh coriander brighten the sweet roots. |
How the flavor stays
Toasted coriander seed, orange zest and fresh coriander brighten the sweet roots.
A cost rule that survives inflation
Carrots and lentils are inexpensive and produce eight generous servings.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1.8 kgcarrots
- 280 gred lentils
- 450 gonion
- 25 gginger
- 2 lvegetable stock
- 14 grapeseed oil
- 15 gcoriander seed
- 60 gfresh coriander
- 2oranges
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the defining ingredients
Cut carrots evenly, rinse lentils and toast coriander seed before grinding it coarsely.
Look for: Carrot pieces match in thickness and coriander smells citrusy and warm.
Step 2 · follow the visible cue
Build the aromatic base
Roast most carrots until amber while softening onion and ginger with the ground spice.
Look for: Roasted carrots have amber edges and onions are translucent.
Step 3 · follow the visible cue
Simmer at the right intensity
Add roasted carrots, remaining carrots, lentils and stock and cook until completely tender.
Look for: Carrots crush easily and lentils have dissolved into the broth.
Step 4 · follow the visible cue
Finish for the intended texture
Blend smooth, add orange zest and juice gradually, then stir through fresh coriander.
Look for: Soup is bright orange, smooth and fragrant rather than overly sweet.
Calories at the same serving size
150 kcal · 37% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Carrot and coriander soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Cool Carrot and coriander soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Frequently asked questions
Can Carrot and coriander soup be made ahead?
Yes. Cool it quickly; keep seafood, pasta or fresh garnishes separate when their texture would suffer. Cool Carrot and coriander soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
What does the calorie figure for Carrot and coriander soup include?
It covers one stated serving from the listed quantities only; bread, butter, cheese and other extras are not included. Roast carrots and use red lentils for body rather than cream.
- carrots1.8 kg
- red lentils280 g
- onion450 g
- ginger25 g
CaloNote · mobile analysis example
Check the Carrot and coriander soup serving you actually made
Photograph the finished plate in CaloNote, review the detected ingredients and portion, and correct the estimate before saving.
This uses the real CaloNote meal-detail layout with this recipe’s photo and estimated nutrition. Actual AI results vary with the photo and portion.
Analyze my meal in CaloNoteMethod and sources
Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
- Food Safety Authority of Ireland — Healthy eating guidance
- Irish Universities Nutrition Alliance — Food composition data
Published and last reviewed: August 25, 2026
Make another familiar dinner lighter
Rice pudding: a lighter Irish recipe with a clear doneness check
Irish Rice pudding for eight: start rice in water, add milk gradually, and bake slowly with only occasional stirring. The measured formula uses short-grain rice, low-fat milk, water, raisins, and maple syrup; the reliable finish is the grains are tender and suspended in creaminess without a dry skin. About 345 kcal per portion.
See the recipe
Bread and butter pudding: a lighter Irish recipe with a clear doneness check
Irish Bread and butter pudding for eight: dry the bread, pour measured custard in stages, and bake until only a soft centre remains. The measured formula uses wholegrain bread, low-fat milk, eggs, raisins, and butter; the reliable finish is the corners are crisp and the custard does not leak when spooned. About 345 kcal per portion.
See the recipe