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Kabocha Squash Soup Recipe

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This Kabocha Squash Soup is creamy, healthy, and comforting! Made with roasted Kabocha, coconut milk, and ginger, it’s perfect for a cozy meal.
Overhead shot of plated Kabocha squash soup with cilantro, lime, and a gold spoon on a beige linen.

This Healthy Kabocha Squash Soup Recipe is creamy, fragrant, satiating, and comforting for those chilly days! It’s also completely vegan and incredibly healthy. It’s made with only ten ingredients and is utterly foolproof. This soup is incredibly easy to make, deliciously sweet, and equal parts spicy and acidic. It’s the kind of soup that satisfies all dietary restrictions and is pleasing to all. Kabocha squash also touts amazing health benefits, making this soup the perfect antidote for those chilly winter months.

What is Kabocha Squash?

Kabocha squash is a winter squash and looks like a small green pumpkin. It is referred to as a Japanese pumpkin, which is quite popular throughout Japan. The taste of the flesh is sweet and similar to a cross between a sweet potato and Butternut squash. I like it better than Butternut squash because it is sweeter and has more texture and body when cooked. The thin and delicate skin is one of the few squashes you don’t have to peel, as you can eat the flesh and skin when cooked. This is not a squash that is eaten raw, as the flesh is too harsh. However, I like to keep the skin on for this recipe and roast it, as the delicate skin has many fantastic health properties and nutrients. Keeping the skin on also makes the recipe preparation so much easier. 

Kabocha Squash Nutrition and Health Benefits

Kabocha squash is popular in blue zones, areas where people tend to live longer and healthier lives. It’s considered a superfood because it’s packed with vitamins, minerals, antioxidants, and fiber that promote overall health.

The fiber in kabocha squash aids digestion, supports a healthy gut, and helps lower cholesterol, reducing the risk of heart disease. It’s also high in vitamin A and beta carotene, which give it its vibrant orange flesh and support skin and eye health. Additionally, it’s slightly lower in calories than butternut squash.

Kabocha squash contains vitamin C, vitamin B, and iron, with more concentrated nutrients and vitamin C than pumpkin, making it even healthier. However, consuming excessive amounts of beta carotene daily can temporarily tint the skin yellow. This effect is harmless and disappears once you reduce consumption.

Ingredients for kabocha squash soup on a blue surface board, including squash, coconut milk, and other aromatics and ingredients.
Fresh ingredients for kabocha squash soup laid out on a blue board.

Ingredients

Here’s what you’ll need to make this Kabocha Squash Soup Recipe:

Kabocha Squash: This is wonderful for soup because it’s naturally sweet and has a fantastic texture when cooked. 

Coconut Oil: It’s slightly sweet and pairs wonderfully with coconut milk. 

Garlic and Ginger: This combination adds the perfect taste to permeate into the fibrous kabocha squash.

Jalapeño: The small amount of jalapeño in this recipe gives a subtle “kick” to the recipe. However, if you prefer your soup to be extra spicy, add the entire jalapeño instead of just half. 

Coconut Milk: This non-dairy milk is high in saturated “healthy” fats and is touted to reduce high cholesterol due to its high potassium level. The flavor profiles pair wonderfully with the squash, ginger, and jalapeño, making this soup completely Vegan. 

Coconut Cream: Coconut cream adds the perfect thickness and body to this soup! 

Coconut Palm Sugar has a low glycemic index and low fructose levels. It contains antioxidants and minerals, is unrefined, and contains no chemical breakdown alterations or artificial ingredients. It is pure and simple!

Lime: The lime is crucial in this recipe to offset the thickness of the pureed squash and coconut milk. Citrus is a “brightening agent” and adds depth and vibrancy to this soup. The acid cuts through the soup and contrasts wonderfully with the soup’s sweet elements. The lime juice elevates the finished product of this soup. 

Green Onion: I love using green onions because of their color and delicacy. They add beautiful color, a pop of texture, and flavor as a garnish. 

Garnish-Cilantro: The cilantro sprigs for garnish give this soup a lovely freshness and herbaceous quality. 

Kosher Salt: The salt brings natural sweetness and flavor to the vegetables. 

Find the full recipe with ingredients and directions below.

How to Make

Preheat oven: Preheat oven to 375 degrees.

Cut and de-seed squash, scoop out the seeds and membrane, and then cut into 1 1/2 inch wedges.

Collage of soup preparation steps, including cutting and seeding kabocha squash in preparation and roasting squash.
A collage showcasing the steps to prepare a vibrant and creamy soup.

Continue to cut the squash wedges into cubes.

Side-by-side images of cutting squash into wedges and smaller pieces for roasting.
Preparing squash by cutting it into wedges and smaller pieces.

Season the squash with coconut oil and salt and spread evenly on a lined baking tray.

Collage of squash being seasoned, coated with oil, and placed on a baking tray for roasting.
Seasoning and roasting squash for a richly flavored soup.

Roast: Roast for 15-20 minutes until the squash cubes are tender and golden brown.

Grate the garlic.

Pair of images showing garlic being microplaned for aromatics.
Grating fresh garlic for a flavorful soup base.

Peel and grate the ginger.

Series of images showing fresh ginger being grated with a grater.
Finely grating ginger for a fragrant soup base.

Mince the jalapeño.

Two images of jalapeño being minced into fine pieces on a cutting board.
Finely mincing jalapeño for a subtle kick of spice.

Juice the limes and mince the green onions.

Three images showing lime being juiced and green onions being finely minced.
Juicing lime and mincing green onions to brighten the soup.

Take the roasted squash out of the oven.

Roasted kabocha squash on a parchment-lined sheet tray.
Perfectly roasted kabocha squash, ready for blending.

Sauté the garlic, ginger, and jalapeño, and add in the roasted squash. Stir to combine.

Four images showing garlic, ginger, and jalapeño being sautéed, and roasted squash added to the soup pot.
Building soup flavor by sautéing aromatics and combining roasted squash.

Add Liquids and Puree: Add the coconut milk and coconut cream and turn off the heat. With a hand blender, puree the mixture until smooth.

Four images showing coconut milk and cream being added to the soup pot, followed by the soup being pureed.
Creamy coconut milk and cream added before blending the soup.

Simmer and Season: Return the soup to the heat and let it come to a roiling bubble. Add the palm sugar, season to taste with salt, and take the soup off the heat.

Three images showing soup being seasoned with coconut palm sugar, lime juice, and salt.
Balancing flavors with coconut palm sugar, lime juice, and salt.

Garnish: Serve each bowl with a teaspoon of fresh lime juice, scallions, and cilantro.  

Tips for Perfectly Roasted Kabocha Squash

Use a microplane and ginger grater: I like my garlic and ginger minced as finely as possible. The easiest way to do this is to use a microplane and a specific ginger grater (it makes the world of difference! ).

Consider wearing gloves when cutting the jalapeño: If you’re sensitive, your hands might burn when handling and mincing the jalapeño, so wearing gloves is advisable. Make sure to remove the seeds and membrane when mincing. For a more step-by-step breakdown, check out how to cut a jalapeño.

Invest in a hand blender: I love this soup because it’s all made in one pot, and I can purée the soup right in the pot with my immersion blender. There is no need to dirty a blender or Vitamix!

Kabocha Squash Soup Variations

This Kabocha Squash Soup is easy, vibrant, and delicious. However, if you want to add a little “extra” to it, here are some ingredients I like to add to spark my creativity and palate. 

Veggies: If you want your soup to have a bit more body and structure, you saute carrot, celery, and onion with garlic, ginger, and jalapeno. 

Citrus: I love lime, but you could add key lime lemon or try something avant-garde like grapefruit, pomelo, or orange. 

Heat: You can make this soup spicy by adding more jalapeno and cayenne, chili flakes, chili crunch, chili oil, togarashi, or yuzu koshu.

Kabocha Squash Soup Serving Suggestions

This Kabocha Squash soup is creamy, healthy, and comforting. It’s lovely on its own, or you can peruse the recipe options below to create a full spread. 

Salads: This soup is perfect for adding a quick and simple salad like this Japanese Cucumber Salad that takes minutes or this Cucumber Tomato Salad that’s also quick and easy. You can also continue with bursting or vibrant colors and make this corn salad with crunch and flavor. This Brussels Sprouts Salad also pairs nicely with this soup, as it has rich umami of miso mixed with Parmesan to create a fantastic slaw-like salad. Or, you could go slightly decadent and serve this Persimmon Salad with sweet persimmons, roasted squash, and creamy burrata. Or this Farro Salad that utilizes this healthy ancient grain with roasted beets and nutty Parmesan Reggiano. 

Proteins: This soup is lovely with a simple protein like this Pan-Seared salmon or this decadent Duck Breast Recipe that’s simply sensational. Or, you could try this addictive Teriyaki Chicken that’s sure to please any eater. 

Vegetables: This soup is also perfect to serve with a simple hot vegetable like this sautéed kale, garlicky Swiss Chard, or even Baby Bok Choy or Turnip Recipe, which is both super simple and easy.

How to Store

This Kabocha Squash Soup is perfect to make and eat immediately or freeze for later consumption. 

Refrigerator: Store an airtight container in your refrigerator for up to two weeks. 

Freezer: Store in your freezer in an airtight container for up to two months.  

More Favorite Soup Recipes to Try

  • Chicken Tortilla Soup
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Overhead shot of plated Kabocha squash soup with cilantro, lime, and a gold spoon on a beige linen.

Healthy Kabocha Squash Soup Recipe

This Kabocha Squash Soup is healthy, creamy, and incredibly delicious. Made in one pot and ready in under 30 minutes, it's vegan, comforting, and perfect for any occasion.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Soups, Vegan
Cuisine American, Thai
Servings 4 people
Calories 377 kcal

Equipment

Ingredients
  

Kabocha Squash Soup

  • 1 Kabocha squash, deseeded (skin left on), and cubed
  • 2 tbsp coconut oil or vegetable oil, divided
  • 3 large cloves garlic, minced
  • 1- inch piece ginger, peeled and minced
  • ½ jalapeño, seeded, and minced
  • 2 cans (27oz) coconut milk
  • 1 cup coconut cream
  • 3 tbsp palm sugar (any sugar will work)
  • 1 lime, juiced
  • 2 green onions, minced
  • Cilantro sprigs for garnish
  • Kosher salt to taste

Instructions
 

  • Preheat oven to 375 degrees.
  • Arrange the cubed squash on a baking sheet, toss with one tablespoon of oil, and sprinkle with salt.
  • Roast for 15-20 minutes until the squash cubes are tender and golden brown. If you insert a paring knife, you should be able to pull it out of the flesh with little to no resistance.
  • Heat a large soup pot over moderate heat and coat with the remaining tablespoon of oil. Allow the oil to glisten, and add the garlic, ginger, and jalapeño. Sauté for 1 minute until the elements have softened.
  • Add the roasted squash and mix to combine all the elements.
  • Add the coconut milk and coconut cream and turn off the heat. With a hand blender, puree the mixture until smooth. (You can also use a blender or Vitamix). (If you want your soup to be slightly chunky, omit 1-2 cups before you puree.)
  • Return the soup to the heat and let it come to a roiling bubble. Add the palm sugar, season to taste with salt, and take the soup off the heat.
  • Serve each bowl with a teaspoon of fresh lime juice, scallions, and cilantro as a garnish. 

Notes

Kabocha Squash Soup Variations
This Kabocha Squash Soup is easy, vibrant, and delicious. However, if you want to add a little “extra” to it, here are some ingredients I like to add to spark my creativity and palate. 
Veggies: If you want your soup to have a bit more body and structure, you sauté carrot, celery, and onion with garlic, ginger, and jalapeño. 
Citrus: I love lime, but you could add key lime lemon or try something avant-garde like grapefruit, pomelo, or orange. 
Heat: You can make this soup spicy by adding more jalapeño and cayenne, chili flakes, chili crunch, chili oil, togarashi, or yuzu koshu.
 
How to Store 
This Kabocha Squash Soup is perfect to make and eat immediately or freeze for later consumption. 
Refrigerator: Store an airtight container in your refrigerator for up to two weeks. 
Freezer: Store in your freezer in an airtight container for up to two months.  
 

Nutrition

Calories: 377kcalCarbohydrates: 35gProtein: 5gFat: 28gSaturated Fat: 24gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gSodium: 50mgPotassium: 1029mgFiber: 6gSugar: 12gVitamin A: 3144IUVitamin C: 37mgCalcium: 84mgIron: 3mg
Keyword kabocha squash soup

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Sarah blair

Adding a generous dose of enthusiasm, excitement, and creativity to the culinary world, Sarah began her career at the French Culinary Institute in NYC. Sarah has worked for the past decade as a Culinary Producer and Food Stylist.

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