Cooking for the Sensitive Gut

Carrot, coriander and coconut soup

This stunning carrot and coriander soup is perfect for chilly autumn days. This recipe is made with a creamy mix of coconut and oat milks which gives the soup a velvet texture. It is packed with flavour, nutrients and very quick to make. It makes great use of the home made stock in an earlier post.

Serves 4


1 tbsp olive oil

leaves of 5 spring onions, 20g chives or soft green parts of leeks

400g carrots, scrubbed and cut into rings

1 tsp turmeric

1 pinch dried chilli (optional)

500ml vegetable stock (either home made or dilute organic)

300ml almond or other plant milk

165ml coconut milk

sea salt and freshly found black pepper

1 tbsp of chopped coriander and a little extra to serve

For the spiced chickpeas (optional)

200g caned chickpeas*

1 tbsp olive oil

1 tbsp ground cumin

1/2 tbsp ground coriander

1/2 tbsp turmeric

sea salt and freshly found black pepper

*canned lentils are low in fermentable carbohydrates and most people can tolerate up to 80g per serving.


Sweat the spring onion/green leek leaves in a little olive oil until just beginning to colour. If you are using chives add them later as they do not need to sweat in oil first. Add the turmeric, chilli (if using) and carrots to the pan and stir well. Pour in the vegetable stock and bring the contents of the pan to a simmer. Cook the vegetables for about 10 minutes or until soft. Remove from the heat. Allow the vegetables and stock to cool slightly and add the almond milk and most of the coconut milk and coriander. Save a little coconut milk and coriander back to decorate the soup when you serve. Use an immersion blender to blend the soup until smooth. Taste and season adjust the seasoning.

To make the spicy chickpeas

Drain the chickpeas and allow them to dry a little. Pour the olive oil in a large frying pan and heat gently. Add the chickpeas and spices to the frying pan and season well. Increase the heat and fry the chickpeas and spices moving them around the pan for five minutes.

To serve

Ladle the soup into four bowls and scatter a few spicy chickpeas in the centre. Sprinkle with the chopped coriander and dribble with the remaining coconut milk.

This entry was written by Joan Ransley and published on October 4, 2014 at 6:37 am. It’s filed under Food on the go, Lunch, Snack, Starter, Uncategorized and tagged , , , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

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