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Spicy Lauki (Opo Squash) Soup

5 from 1 vote
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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.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Soup
Servings: 4 people
Author: Shahzadi Devje
Opo squash soup served in opo squash bowls with seeds on top


  • 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


  • 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


  • 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 Facts
Spicy Lauki (Opo Squash) Soup
Amount Per Serving
Calories 103 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Sodium 323mg13%
Potassium 230mg7%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 4g8%
Vitamin A 400IU8%
Vitamin C 33.8mg41%
Calcium 40mg4%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.