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HEART Insight:
doi: 10.1097/01.HEARTI.0000426274.24753.34
Departments: The Hungry Heart: Valentine's Day Dinners

Carrot Soup with Coriander

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This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Available on, while supplies last.

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Love Your Heart and Love Your Valentine!

Serves 4; ¾ cup per serving

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2 teaspoons olive oil

1 small onion, chopped

2 medium garlic cloves, chopped

1 tablespoon ground coriander and ⅛ teaspoon ground coriander, divided use

1 pound carrots, cut into 1-inch pieces

2½ cups water

1 cup fresh orange juice

⅛ teaspoon salt

¼ cup fat-free sour cream

2 teaspoons fresh lemon juice

1 tablespoon chopped fresh cilantro

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In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until soft, stirring occasionally.

Stir in 1 tablespoon coriander. Stir in the carrots, water, orange juice, and salt. Reduce the heat to medium and bring to a simmer. Reduce the heat to low and simmer, covered, for 15 to 20 minutes, or until the carrots are very tender.

Meanwhile, in a small bowl, whisk together the sour cream and remaining ⅛ teaspoon coriander. Set aside.

In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Stir in the lemon juice.

Top each serving with a dollop of the sour cream mixture. Sprinkle with the cilantro.

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Nutrients per Serving

Calories 127

Total Fat 3.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.0 g

Cholesterol 3 mg

Sodium 170 mg

Carbohydrates 24 g

Fiber 4 g

Sugars 14 g

Protein 3 g

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Dietary Exchanges

3 vegetable, ½ fruit, ½ fat

© 2013 American Heart Association, Inc.