previous story
next story

Creamy carrot and coriander soup with a cauliflower rice crumb

low carb soup recipes, Paleo Soup recipes, dairy free carrot and coriander soup, carrot and coriander soup, carrot and coriander soup recipe, Keto soups, keto soup recipe, Whole30 soups, AIP recipes, AIP soup recipe, Modern Food Stories, Paleo Crust, food photography, soups, soup food photography, food styling

Big, bold and beautiful! Say hello to the first of my loaded soup bowls. Today’s carrot and coriander soup with a cauliflower rice crumb is fast becoming one of my favourite speedy dinner saviours.

It’s so creamy, rich and utterly delicious that you’d never know it wasn’t laden with milk, butter or cream. This carrot and coriander soup is totally dairy free. The secret to it’s wonderful depth of flavour comes from concentrating the stock and its silky smoothness is thanks to the high speed motor in my Vitamix.

It would work equally well in other food processors like the Magimix and Nutribullet. If you don’t have one of these magic kitchen accessories just yet, a hand blender works fine too but you may not get the same creaminess. Still tastes good though!

Stay tuned for more gut healing, hearty soups topped with lots of my creative sparkle.

Serves 2 – 3


  • 10 medium to large carrots (800g)
  • 1 small red onion (70g)
  • 1 large celery stick
  • 1.5 teaspoons of ground coriander
  • 1.4 litres of fresh stock (chicken or vegetable)
  • Good pinch of salt and cracked black pepper
  • Extra virgin olive oil
For the crumb
  • Florets from 1/2 cauliflower (330g)
  • Salt and pepper
  • Extra virgin olive oil
  • Handful of chopped fresh coriander


Place the fresh homemade stock in a pan. I tend to use chicken stock as you get all the gut healing amino acids from the bones but if you’re not a meat eater then vegetable stock is fine. Boil on a medium/ high heat for about 20 minutes until the stock has reduced by about half. Concentrating the stock before adding the veggies is what really gives this soup its tremendous flavour.

Finely dice the onion and chop the carrots and celery.

Heat a 1 tablespoon of olive oil in a pan. Add the onion, carrots and celery and sweat for about 4 minutes until they start to soften.

Add to the stock with the dried coriander, a pinch of salt and pepper and cook for a further 15 minutes. Add a little more stock if needs be. You need enough stock to still be covering the vegetables.

Meanwhile, make the cauliflower crumb. Remove the stalks from half a head of cauliflower and blitz in food processor (using the S blade) until it resembles a rice consistency.

Transfer to a steamer and cook for about 3 minutes until el dente or cook in the microwave for 5 minutes. Allow to cool slightly.

Transfer to a muslin cloth and squeeze out the excess water. This step makes it super fluffy. Here’s my guide to making the perfect cauliflower rice if you’re interested.

Place back in a pan or bowl and mix with 1 tablespoon of melted coconut oil and season with salt and pepper.

Once the soup based vegetables are cooked, transfer to a Vitamix or high speed food processor and blitz until smooth. If it’s too thick, add a little more stock.

Pour your silky smooth carrot and coriander soup into a bowl, top with cauliflower rice, fresh coriander and a drizzle of extra virgin olive oil. Simple, speedy and utterly delicious.

I love healthy food…

Join me and start feeling your healthiest yet. Receive my recipes and health advice straight to your inbox.