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Spicy Lauki (Opo Squash) Soup
Lauki (opo squash) soup with a spicy kick! A quick and simple dish, made with celery, onion, and tomato - oozing with the aroma of cumin and coriander. A stellar way to warm up your day! Vegan and gluten free.
Ingredients
- 2 lauki, skin off, cut into small cubes, opo squash
- 1 tbsp olive oil
- 1 onion, medium, finely chopped
- 1/2 inch ginger, finely chopped
- 1/2 tsp cumin powder
- 1 tsp coriander powder
- 2 stalks celery, sliced in small pieces
- 1 tomato, fresh, chopped in medium pieces
- 2 green chilli
- 1/2 tsp salt
- 1/2 lemon, rind and juice
- 1 cup water
- 2 tbsp pumpkin seeds, unsalted
Instructions
- Wash and peel lauki (opo squash) and cut into small pieces and set aside
- Heat olive oil in a pan, add onion and fry until lightly brown on medium heat
- Add ginger, cumin, coriander, and cook for 1-2 minutes or until the spices start to release flavour
- Add tomato, celery and lauki and cook for 3 minutes
- Add water and salt, and bring to the boil
- Once boiling, reduce heat to low, cover and cook for 10 min, or until the lauki is soft
- Add green chillies, lemon rind and juice and transfer to a blender (or use your hand blender) to blend
- Garnish with pumpkin seeds and serve hot
Notes
- Pre-cut squash, celery, onion and tomato at the weekend and store in the fridge, until ready to make the soup.
- You can add different herbs and spices according to your preference.
- You can make this soup ahead of time, portion it out and refrigerate for 3-4 days or freeze for 1 month.
- You can reheat the soup in a pot on the stove until hot all the way through.
Nutrition Information:
Calories: 103kcal (5%)Carbohydrates: 6g (2%)Protein: 4g (8%)Fat: 8g (12%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 323mg (13%)Potassium: 230mg (7%)Fiber: 2g (8%)Sugar: 2g (2%)Vitamin A: 400IU (8%)Vitamin C: 33.8mg (41%)Calcium: 40mg (4%)Iron: 1.3mg (7%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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