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)
- Preheat oven to 180 degrees C
- Chop pumpkin in half and place cut side down on tray. Bake for 30 mins.
- Meanwhile saute onion, garlic, ginger and coriander roots in coconut oil until onion is translucent.
- Add fish sauce, cumin, salt and stock. Bring to boil then set at low simmer.
- When pumpkin is roasted and soft scoop out the seeds.
- Scoop out the soft pumpkin flesh and add to saucepan with the stock.
- Cook 5 minutes on medium heat then add coconut milk.
- 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.
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