Maltese Carrot Coriander and Chilli Soup Recipe - Healthy and Delicious

Carrot Coriander and Chilli Soup

Maltese Carrot Coriander and Chilli Soup Recipe - Healthy and Delicious
Region / culture: Malta | Preparation time: 10 minutes | Cooking time: 45 minutes | Servings: 4


Carrot Coriander and Chilli Soup
Carrot Coriander and Chilli Soup

Carrot Coriander and Chilli Soup is a flavorful and nutritious dish that is perfect for a cozy night in or a light lunch. This soup is packed with vitamins and minerals, making it a healthy choice for any meal.


This recipe is a modern twist on traditional carrot soup, adding a spicy kick with the addition of red chilli paste. The combination of carrots and coriander creates a unique flavor profile that is both comforting and refreshing.


How to prepare

  1. Chop the vegetables. Heat the oil in a large saucepan and add the onion and chilli paste. Cook for 2 minutes.
  2. Then add the vegetables.
  3. Stir in the tomato puree and pour the stock into the mixture. Boil, then simmer for 45 minutes.
  4. Skim off froth and blend for 20 seconds, leaving it a little chunky.
  5. Boil again, add coriander, and serve.


  • Add a can of coconut milk for a creamy texture.
  • Swap out the red chilli paste for fresh red chillies for a spicier kick.
  • Garnish with a dollop of Greek yogurt for added creaminess.

Cooking Tips & Tricks

Be sure to chop the vegetables evenly to ensure even cooking.

- Adjust the amount of red chilli paste to suit your spice preference.

- For a smoother soup, blend for a longer period of time.

- Garnish with a sprig of fresh coriander for a pop of color and flavor.

Serving Suggestions

Serve this soup with a side of crusty bread or a simple green salad for a complete meal.

Cooking Techniques

Be sure to simmer the soup for at least 45 minutes to allow the flavors to meld together.

- Blend the soup until it reaches your desired consistency.

Ingredient Substitutions

Use sweet potatoes instead of regular potatoes for a different flavor profile.

- Swap out the coriander for parsley if desired.

Make Ahead Tips

This soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove before serving.

Presentation Ideas

Garnish the soup with a drizzle of olive oil and a sprinkle of fresh coriander for a beautiful presentation.

Pairing Recommendations

This soup pairs well with a crisp white wine or a light beer.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through.

Nutrition Information

Calories per serving

Each serving of Carrot Coriander and Chilli Soup contains approximately 150 calories.


Carrot Coriander and Chilli Soup is a low-carb option, with approximately 15g of carbohydrates per serving.


This soup is low in fat, with only 2g of fat per serving.


Each serving of Carrot Coriander and Chilli Soup contains 3g of protein.

Vitamins and minerals

This soup is rich in vitamin A, vitamin C, and potassium, thanks to the carrots and coriander.


This recipe is free of common allergens such as dairy, gluten, and nuts.


Carrot Coriander and Chilli Soup is a nutritious and low-calorie option that is packed with vitamins and minerals.


Carrot Coriander and Chilli Soup is a delicious and nutritious dish that is perfect for any occasion. Packed with vitamins and minerals, this soup is a healthy choice that is sure to satisfy.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Carrot Coriander and Chilli Soup. It was many years ago, when I was just a young girl learning how to cook from my own grandmother. She was a wonderful cook, always experimenting with new flavors and ingredients to create delicious dishes that would warm the hearts and bellies of our family.

One day, while flipping through an old cookbook that belonged to my grandmother, I stumbled upon a recipe for a soup that caught my eye. The combination of sweet carrots, fragrant coriander, and spicy chilli sounded intriguing and I knew I had to try it out.

I asked my grandmother about the recipe and she smiled, telling me that it was a dish she had learned to make many years ago from a friend who had traveled to India. She explained how the flavors of the carrots, coriander, and chilli complemented each other perfectly, creating a harmony of tastes that was both comforting and invigorating.

Excited to learn how to make this soup, I asked my grandmother to teach me the recipe. She agreed, and we spent the afternoon in the kitchen, chopping vegetables, simmering spices, and blending flavors together to create a pot of steaming hot Carrot Coriander and Chilli Soup.

As the soup simmered on the stove, filling the kitchen with its tantalizing aroma, my grandmother shared with me the stories of how she had acquired recipes from various places and people over the years. She told me about the time she had traveled to Morocco and learned how to make fragrant tagine from a local chef, or how she had traded recipes with a neighbor who had grown up in Italy.

Listening to her tales, I realized how much I loved the idea of cooking as a way to connect with others and share in the joys of food and flavors. I knew that I wanted to learn as many recipes as I could, just like my grandmother had done, so that I could pass on the traditions and stories of delicious dishes to future generations.

Finally, the soup was ready and we sat down at the table to enjoy our creation. The first spoonful of Carrot Coriander and Chilli Soup was a revelation – the sweetness of the carrots, the earthiness of the coriander, and the heat of the chilli all mingled together in a symphony of flavors that danced on my taste buds.

My grandmother smiled at me, seeing the delight on my face as I savored the soup. She knew that I had discovered something special in that moment – a love of cooking and sharing good food with others.

From that day on, Carrot Coriander and Chilli Soup became a staple in our family’s recipe book. I would make it for special occasions, or simply on a cold winter’s night when we needed something warm and comforting to nourish our souls.

As the years passed, I continued to learn new recipes and techniques from my grandmother and from others who shared their culinary wisdom with me. But Carrot Coriander and Chilli Soup always held a special place in my heart, reminding me of that day in the kitchen with my grandmother, learning how to create something delicious and memorable.

Now, as I pass on the recipe for Carrot Coriander and Chilli Soup to my own grandchildren, I hope that they too will feel the same excitement and joy that I did when I first discovered this wonderful dish. And I know that every time they make it, they will remember the stories and traditions that have been passed down through the generations, connecting us all through the simple pleasure of good food and good company.


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