Fall Kabocha Squash Soup
Kabocha Squash Nutrition Content
Kabocha squash, known as Japanese pumpkin, is a nutrient-packed vegetable with a creamy, sweet flavor and impressive health benefits. A one-cup serving provides about 40 calories, 10 grams of carbohydrates, and a high dose of vitamin A from beta-carotene, supporting eye health and immunity. It's also rich in vitamin C, potassium, magnesium, and B vitamins, all of which play essential roles in immune function, heart health, and energy production.
Kabocha’s fiber content aids digestion and stabilizes blood sugar levels, while its potassium and magnesium contribute to healthy blood pressure and heart rhythm. The squash’s antioxidants, including carotenoids, offer anti-inflammatory benefits, making it especially beneficial for reducing inflammation. Versatile and delicious, kabocha can be roasted, mashed, blended into soups, or added to stews for a nutrient-dense, seasonal treat that supports your health year-round.
Serves 5
ingredients
1 large kabocha squash, seeded (about 3 to 4 pounds, uncooked)
2 tablespoons extra virgin olive oil, divided
1 medium yellow onion, diced
2 ribs celery, sliced
3 cloves garlic, minced
2-inch piece of fresh ginger, peeled and grated
1/2 teaspoon ground cumin
1 teaspoon ground coriander
4 cups chicken stock (I use chicken bone broth for added protein)
2 teaspoons kosher salt
1/4 teaspoon black pepper
Lime juice, for serving
Coconut milk, for serving
Chopped fresh cilantro, optional for serving
instructions
Preheat your oven to 400°F. Line large baking sheet with parchment paper.
Cut kabocha squash in half with a very sharp knife. Scoop out seeds from the inside of the kabocha squash. Once the squash halves are cleaned, slice each into 4 to 6 wedges about 2 to 3 inches thick.
Place cut squash to baking sheet. Lightly spray or drizzle squash wedges with avocado oil. Transfer to 400°F oven and roast for 45 to 60 minutes or until completely cooked through. The pieces should be soft and caramelized at the edges. Remove from oven and let sit until cool to touch.
While squash is cooling, heat olive or avocado oil in a pot over medium high heat. Add cut onion and celery to pan and cook over medium heat for 5 to 10 minutes. Once softened and onions are translucent, add garlic, ginger, cumin, coriander, salt, and pepper. Stir and let cook for 2 to 3 minutes.
Once squash is cool to touch, mash with a fork and remove the skin. Place leftover squash into the pot. Add broth or stock to pot. Cook over medium heat and let soup come to a simmer. Once bubbling, decrease to low heat and let cook for 10 minutes.
Remove the pan from heated stove. Use an immersion blender ton purée the soup until silky smooth (you can also use a standing blender in batches). If your soup is not silky like soup and is thicker like baby food, add more liquid (water, stock, or coconut milk).
Add lime juice and salt to taste. Optional - serve with canned coconut milk and mix until at desired taste. Serve with chopped cilantro.
Storage and Reheating with Meal Prep
Transfer soup to individual glass containers. Store in the fridge for up to 5 days. To reheat and serve, pour the soup into a small pot over medium high heat. Let cook for 10 to 15 minutes or until simmering and hot.
