Spicy Pumpkin, Carrot & Coriander Soup

Chop the onion and garlic and lightly sauté in olive oil. Cut the lid of the pumpkin off and ‘Dig’ the flesh out with a spoon/knife combo.
Discard the seeds and stringy part and reserve the ‘bowl’ for serving if desired.

Add the pumpkin flesh and chopped carrots to the onion and garlic and season with black pepper and chili flakes. Wash and roughly chop about half the coriander and add to the pan.

Allow to brown for a few mins before adding the stock. Simmer for 20 – 30 mins stirring occasionally then blend half to 3/4 of the soup in a processor until its smooth. I like to leave some unblended so you get the odd carrot chunk but some people like to blend it all.

Serve in the reserved pumpkin bowl with fresh coriander on top and if desired splash full fat milk or cream in the middle to add that velvety texture. Obviously if you are making this as a Paleo dish this can be skipped.


prep time:
cook time:3 min
ready in:
  • 1 large onion
  • 6 cloves of garlic
  • 6 medium sized carrots
  • 1 pumpkin
  • 1 tsp Chili flakes
  • 1 L organic chicken or veg stock
  • Black pepper
  • fresh coriander