Spiced Carrot, Orange and Coriander Soup

Carrot and Orange SoupThis Spiced carrot, Orange and Coriander Soup is so warm and comforting meat-eaters won’t even realise that what they are eating is vegan. Bulk is provided by all the hearty roast vegetables and buckets of flavour are given by the coriander, orange juice and the mix of toasted spices that all go really well with either carrot or orange or both. Some of these spices are not everyone’s cup of tea though, like the fennel and star anise so you can just leave them out if you prefer. I’d encourage you to try it with them though as most people are put off them because they are quite like licorice and I hate liquorice but something about that flavour works really well in savoury dishes.

This soup is also gluten-free so anyone can dig in! Just make sure you’re using a gluten-free stock if this is an issue. It’s also really low in calories so it’s perfect for anyone who is trying to lose weight but who still wants something hearty and warming on these cold autumn days.

Spiced Carrot, Orange and Coriander Soup


  • 2 tsp coriander seeds
  • 1 tsp cumin seeds
  • 1 tsp fennel seeds
  • 1 star anise
  • 500g carrots
  • 1 large onion
  • 5 cloves of garlic, skin on
  • 1 red chilli
  • 2 tbsp vegetable oil
  • 2 tsp sea salt flakes
  • 200 ml freshly squeezed orange juice
  • 1 large bunch of fresh coriander leaves, a few leaves reserved for garnish
  • 500 ml vegetable stock
  • 2 tbsp pumpkin seeds
  • extra virgin olive oil for drizzling


  1. Add the coriander seeds, cumin seeds, fennel seeds and star anise to a dry frying pan and place over a high heat to toast of a few minutes until they become really aromatic. Then grind to a fine powder in a pestle and mortar or use an electric spice grinder. Then set aside until later.
  2. Then coarsely chop the carrots and onion and add them to a baking tray along with the garlic cloves and chilli. Drizzle over the vegetable oil and sprinkle over the salt and ground spices from earlier.
  3. Toss with your hands to make sure that all the veg is coated in oil and spice then transfer to a preheated oven at 200 degrees celsius and roast for 50 minutes to an hour.
  4. Once the veg is done, allow it to cool to handle, then remove the garlic from the skins and discard the skins.
  5. Transfer the veg to a large pot, add the fresh coriander, orange juice and stock. Stir regularly while you bring it up to the boil.
  6. Once boiling blitz until smooth with an immersion blender. Add more water if the soup is too thick.
  7. Taste to check for seasoning and adjust if needs be.
  8. Just before serving, toast the pumpkin seeds in a dry frying pan until they begin to pop.
  9. Serve up and top each serving with some fresh coriander leaves, some toasted pumpkin seeds and a little drizzle of extra virgin olive oil.
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