Carrot and Cumin Soup

Last Updated on January 1, 2026

Carrot and Cumin Soup – Frugal Diet Soup Recipe:

At this time of year, when the weather is cold and winter seems to have gone on forever, warming soups are a real mainstay for me, especially when I am counting calories.  Luckily, seasonal root vegetables like carrots and celeriac make great soups, which can also be ‘made-to-measure’ by adding more or less of things that quickly add calories.

This carrot and cumin soup is an excellent example.  You can make a luxurious and rich carrot soup with a whole can of coconut milk.  But, since a can of whole-fat coconut milk has 812 calories, and even the half-fat sort has 270 calories, it isn’t really a great way to eat on a day when you are counting calories  And, one thing I’ve discovered is that if you add the coconut milk at the very end, you get an intense flavour and a creamier finish with just a tiny amount. It also complements the spicy, smoky notes of the cumin perfectly in this carrot and cumin soup.

Print Recipe

Slimline Carrot and Cumin Soup

Prep Time5 minutes mins

Cook Time30 minutes mins

Total Time35 minutes mins

Course: Soup

Cuisine: British

Servings: 4

Author: Fiona Maclean

Ingredients

• 250 g Carrots Peeled, top and tailed and cut into small chunks
• 2 Medium Onions Peeled and chopped
• 500 ml Water
• 40 ml Coconut milk
• 4 shots 1-cal oil
• 1-2 teaspoon Cumin seeds
• Fresh parsley or coriander to serve
• 1 teaspoon Marigold Bouillon or a stock cube of your choice

Instructions

• Spray a heavy saucepan with 1cal oil and add the onion and cumin seeds. Cook over a gentle heat for about 8 minutes till the onion has softened
• Add the carrot and cook for a further 2 minutes, stirring constantly
• Top up with the water and bring to a gentle boil, adding in the stock or bouillon.
• Simmer for 15-20 minutes until soft, then blitz with a hand blender or in a liquidiser
• Taste and adjust the seasoning with salt and pepper as required
• Serve with a small amount of coconut milk stirred through and garnished with parsley or coriander

So this recipe for diet carrot and cumin soup uses a teaspoon or two of coconut milk stirred through each bowlful of soup.  On that basis, the calorie count for this soup is 71 per bowl (with 2 teaspoons of coconut milk per bowl).

Of course, if you are not on a diet and you want a richer and more luxurious soup, you can just reduce the amount of water and add more coconut milk, up to the full can!

I’m still enjoying following an intermittent fasting diet, and unbelievably, I am still losing weight (despite all the meals out).  I’m increasingly aware not only of calories but also of portion size.  I’ve worked out that for me, I need ingredients that are low-calorie with high bulk, like celery or carrots.  Portion size is key to success.  If you are planning on including pasta, rice, potatoes or even things like oil or coconut milk, it’s very important to check the weight of your ingredients.  100g of potato is only one small potato!  And when you are using something like rice or pasta, you also need to check whether the calorie count you are using is for the dried or cooked weight!

Carrots are a highly nutritious root vegetable packed with essential vitamins, minerals and antioxidants. They are an excellent source of beta-carotene, which the body converts into vitamin A, a nutrient vital for good vision, immune function and healthy skin. Rich in fibre, carrots also support digestion and help maintain stable blood sugar levels. Their potassium content aids in regulating blood pressure, while vitamins C and K contribute to immune support and bone health. In addition, the antioxidants found in carrots, including lutein and polyacetylenes, help protect the body from oxidative stress and may reduce the risk of chronic diseases. Whether eaten raw, cooked or juiced, carrots provide a versatile and flavourful way to boost overall health. And, this carrot and cumin soup makes the perfect way to serve plenty of carrots in winter.

I’ve used cumin as the seasoning in this soup.  You can easily vary it by using ground coriander, ginger or even curry powder depending on your personal taste.  But both cumin and coconut milk are beneficial ingredients.

Cumin and coconut milk both offer a range of health benefits, making them valuable additions to a balanced diet. Cumin is rich in antioxidants, iron and plant compounds that support digestion by stimulating enzyme production and reducing bloating. It may also help regulate blood sugar levels, improve cholesterol balance and strengthen the immune system through its antimicrobial and anti-inflammatory properties. Coconut milk provides healthy fats known as medium-chain triglycerides, which the body can use efficiently for energy and which may promote heart and brain health. It is also a good source of minerals such as manganese, copper and iron, supporting metabolism and red blood cell formation. Naturally dairy-free, coconut milk serves as a nutritious alternative for those following plant-based or lactose-free diets.

Of course, if you are really trying to keep the calories down, leave out the coconut milk for a carrot and cumin soup that is just 50 calories for a bowl! Perfect low-calorie food!