Spicy Pumpkin and Coriander Soup Recipe

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Spicy Pumpkin and Coriander Soup
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  1. Chop up meat of pumpkin – the smaller the quicker it will cook.
  2. Chop up onion and garlic.
  3. In a large soup pot, put pumpkin, onion, garlic, red lentils (if adding), broth – simmer 5 minutes.
  4. Add white wine – simmer a few more minutes.
  5. Spray a small frypan and put in a little butter. Add ginger and coriander. medium-low heat. Add some water to make a paste. stir for a minute or so, until the aromas are all released.
  6. Add spice paste to soup.
  7. Stir and cover soup. bring to boil. lower heat and simmer for 15 minutes – or until pumpkin soft.
  8. Remove from heat and puree.
  9. Add a few twists of ground black pepper.
  10. Add ground red chilli pepper.
  11. Add the balsamic vinegar and stir through.
  12. Optional: Could also stir through a little sour cream or yoghurt when serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 252.66 Kcal (1058 kJ)
Calories from fat 23.63 Kcal
% Daily Value*
Total Fat 2.63g 4%
Cholesterol 3.89mg 1%
Sodium 264.52mg 11%
Potassium 1056.72mg 22%
Total Carbs 41.93g 14%
Sugars 8.95g 36%
Dietary Fiber 12.89g 52%
Protein 11.51g 23%
Vitamin C 22mg 37%
Iron 4.9mg 27%
Calcium 78.6mg 8%
Amount Per 100 g
Calories 76.38 Kcal (320 kJ)
Calories from fat 7.14 Kcal
% Daily Value*
Total Fat 0.79g 4%
Cholesterol 1.17mg 1%
Sodium 79.97mg 11%
Potassium 319.47mg 22%
Total Carbs 12.68g 14%
Sugars 2.7g 36%
Dietary Fiber 3.9g 52%
Protein 3.48g 23%
Vitamin C 6.6mg 37%
Iron 1.5mg 27%
Calcium 23.8mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.5
  • 5

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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