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Washing and Chopping
Wash the carrots, coriander onions, and garlic cloves and chop them roughly.
Carrot coriander soup
Carrot coriander soup has 76.1 calories per serving (1 Medium Cup) — that's 38 calories per 100g. It provides 3.4g protein, 10.6g carbs, and 2.2g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Carrot coriander soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories76.1 kcal
- Carbs10.6 g (42.4 kcal)
- Protein3.4 g (13.6 kcal)
- Fats2.2 g (20.2 kcal)
Nutrition Label
Carrot coriander soup
- Serving Size1 Medium Cup (200 g)
- Calories76.1 kcal
- Carbs10.6 g
- Fiber5.0 g
- Sugar6.4 g
- Protein3.4 g
- Fat2.2 g
- Saturated fat0.4 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat0.5 g
- Cholesterol1.0 mg
- Sodium384.8 mg
Nutrition per 100g
- Calories38.0 kcal
- Carbs5.3 g
- Fiber2.5 g
- Sugar3.2 g
- Protein1.7 g
- Fat1.1 g
- Cholesterol0.5 mg
- Sodium191.9 mg
1 serving = 200.5g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Skimmed milk
100 Milliliter
Olive oil
5 Grams
Carrot orange
200 Grams
Coriander leaves
60 Grams
Garlic small clove
1 Table Spoon
Onion big
120 Grams
Salt
0.5 Tea Spoon
Water
100 Milliliter
Instructions
1
2
Sauteeing
In a pan add little oil, sautee chopped garlic and onions for one minute till it becomes translucent.
3
Pressure Cooking
Pressure cook the carrots, sauteed onion, and garlic for 2-3 whistles. Once done allow the steam to escape before opening the lid.
4
Cooling and Blending
Cooling slightly and transfer the ingredients into a blender and blend it until smooth.
5
Simmering
Transfer the blended mixture into the pan, add milk, salt, black pepper powder, and chopped coriander mix well and cook on a medium flame for two minutes while stirring occasionally.
6
Serving
Once done pour it in a serving bowl. Serve hot with brown bread or toast.
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Carrot coriander soup | Palak soup | Spinach soup | Broccoli and carrot soup |
|---|---|---|---|---|
| Calories | 76.1 kcal | 67.9 kcal | 96.1 kcal | 48 kcal |
| Carbs | 10.6 g | 7.7 g | 12 g | 5.1 g |
| Protein | 3.4 g | 4 g | 3.7 g | 1.5 g |
| Fat | 2.2 g | 2.3 g | 3.7 g | 2.4 g |
| Fiber | 5 g | 3.2 g | 3.6 g | 2.2 g |
| Sugar | 6.4 g | 4.3 g | 4.3 g | 2.9 g |
| Sodium | 384.8 mg | 317.5 mg | 675.8 mg | 136.3 mg |
| Cholesterol | 1 mg | 1.2 mg | 0.1 mg | 5.9 mg |
Health Goals Suitability
Weight Loss
At just 76.1 kcal per serving, this is an excellent choice for weight management. The 5g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.4g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (1mg) and low saturated fat (0.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (36) with 5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~200.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Cup (~200.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~200.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Carrot coriander soup stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (152.3-228.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Carrot coriander soup contains 76.1 kcal (3.4g protein, 10.6g carbs, 2.2g fat). That's 38 kcal per 100g. You can track exact portions in the Hint app.
At just 76.1 kcal per serving, this is an excellent choice for weight management. The 5g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 5g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Carrot coriander soup has 3.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Carrot coriander soup is light enough for dinner at 76.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Carrot coriander soup is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (36) with 5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
