Pumpkin and coriander soup recipe

Winter is slowly moving towards Spring so get your soup in before it’s too hot. I quickly made this on a whim one night as I had a huge pumpkin and the organic vegetable delivery box was due to arrive the next day. It surprised me how good it was, as I made it up on the spot!

This can be easily modified to be low histamine and is gluten and dairy free.


Pumpkin and coriander soup

  • Prep time: 2 mins
  • Cook time: 15 mins
  • Total time: 18 mins
  • Serves: 4
  • Gluten free
  • Dairy free
  • Low/moderate histamine


  • 1 pumpkin or butternut squash (squash is low histamine)
  • 1 onion finely chopped
  • 2-4 cloves garlic chopped
  • 1 knob of ginger grated (thumb size)
  • 1 bunch coriander roots finely chopped. Retain the leaves
  • 1 tbsp coconut oil
  • 1 tsp fish sauce (omit for low histamine, add 1/2 tsp salt then increase salt to taste at the end)
  • 1 tbsp ground cumin
  • 700 ml vegetable or chicken stock (stick to 2 hour simmered stock for low\moderate histamine)
  • 1 tsp celtic sea salt
  • 400ml coconut milk (MH) (For very low histamine omit the coconut milk and use more stock)



  1. Preheat oven to 180 degrees C
  2. Chop pumpkin in half and place cut side down on tray. Bake for 30 mins.
  3. Meanwhile saute onion, garlic, ginger and coriander roots in coconut oil until onion is translucent.
  4. Add fish sauce, cumin, salt and stock. Bring to boil then set at low simmer.
  5. When pumpkin is roasted and soft scoop out the seeds.
  6. Scoop out the soft pumpkin flesh and add to saucepan with the stock.
  7. Cook 5 minutes on medium heat then add coconut milk.
  8. Blend with a stick mixer or let cool then use blender to puree.

Serve with a tablespoon of coconut yoghurt and chopped coriander leaves.

For more information and a full list of low histamine foods, sign up for the free low histamine foods guide.

For help with food intolerance book a session with me today.

Olivo Health and Nutrition Book

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