Carrot, pumpkin and coriander soup with vegan cheesy courgette; gluten free, vegan

I’ve seen lots of pumpkin posts coming up in my blog feed.  Particularly those bloggers from USA and Canada.  Living in the UK, pumpkin isn’t such a big thing, so I had no problem eating a pumpkin smoothie on the 4th July, and then again on my birthday 🙂

But now it’s starting to feel like autumn (but what’s with the heat???  Grey skies: check, drizzle; check 19C heat – what’s that all about, people were putting their heating on a couple of weeks ago)

Anyway, I was lulled into a false sense of autumn, so I made some soup.  I had some carrots, and some left over coriander, so I thought, perfect – carrot and coriander soup.

But, even better, I also had some pumpkin open (still on the tinned stuff I stocked up on when it was in on a special USA deal – what will I do when it is gone???)

I served my soup with nutritional yeast courgette crisps – which were great.  I wasn’t sure it would work, but I was pleasantly surprised.

The calories came out so low on this tasty soup, I was able to serve it with Breadshare bakery oatcakes that I got from Real Foods.  By the time I had finished, I was stuffed!  Healthy and satisfying – perfect!

carrot, coriander, pumpkin, soup, nutritional yeast, courgette

carrot, pumpkin and coriander soup

For the purposes of a review – I really liked the oatcake.  It was flavoured with Irish Dulse.  I was impressed by the simple ingredients list: oatmeal, water, rapeseed oil, Seaveg seaweed (3%) and made with organic oats and rapeseed oil.  I would have just liked to know the nutritional information, as I had to find a comparable product in MyFitnessPal.  Because they are handmade, they vary in size, but I hope they will be able to get information for 100g for example.

The website states that the Irish dulse variety has a mild but distinctive taste – I would testify to that.  Ben didn’t like them, but as a lover of sea vegetables, I liked the taste, and the buttery crumbly texture.

Breadshare Bakery Oatcakes

Breadshare Bakery Oatcakes

Now to the soup:

pumpkin, carrot, soup, almond milk, courgette, zucchini, pumpkinCarrot, Pumpkin and Coriander Soup
Serves 1

  • 100g carrots, peeled weight, chopped
  • 100g canned pumpkin – use fresh if you have it
  • 40g red onion – 1/2 small, 1/4 large, chopped
  • 150ml unsweetened almond milk
  • 10g fresh coriander
  • 1 tsp coriander seeds

For the courgettes

  • 80g courgette – or more if you want lots
  • 10g nutritional yeast
  • apple cider vinegar
  1. I started by making the courgettes.  Preheat oven to 200C.  Sliced the courgettes into rounds about 1/4 cm thick.  You could use a mandoline to help you do this.
  2. One at a time dip the courgettes first into the cider vinegar to make them wet, and then into the nutritional yeast to coat.  Place onto a baking tray, spaced out.  Repeat until all courgettes are coated.
  3. Put in the oven for about 30 minutes until brown and crispy.
  4. Meanwhile make the soup
  5. Heat a non-stick frying pan over a medium hob.  Once it is warm add the coriander seeds. Toss them around for 1-2 minutes, or until they begin to look toasted and start to jump around in the frying pan.  Remove and crush in a pestle and mortar.
  6. Add the onions to your pan, and allow to soften for 5-10 minutes.  Add a splash of water if they start to stick.
  7. Add your chopped carrots and enough water to gently steam – about 1/2 on the bottom of the pan.
  8. Once the carrots have softened, add the almond milk and pumpkin.  Stir back in the toasted coriander seeds.
  9. Once everything is cooked blend the soup with a hand/stick blender – adding the fresh coriander at the end and giving it a good whizz.
  10. Add stock if the soup is too thick for you.
  11. Serve the soup topped with the courgette slices and with oatcakes.

What is your favourite winter soup?  I think Carrot and Coriander has got to be up there for me!


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2 thoughts on “Carrot, pumpkin and coriander soup with vegan cheesy courgette; gluten free, vegan

  1. Carrot Almond Soup Recipe | Nosh My Way September 29, 2013 at 1:01 pm Reply

    […] Carrot, pumpkin and coriander soup with vegan cheesy courgette; gluten free, vegan […]

  2. […] Or you could try carrot, pumpkin and coriander soup […]

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