Kabocha Squash Soup Recipe is nourishing and utterly delicious. This bright, healthy dish has all the warming notes of allspice and cayenne, aromatics such as garlic and ginger, and is velvety from the kabocha squash and carrots cooked with yellow split peas. Packed with protein, fiber, and vitamins A and C, it is a wonderful winter warmer and its silky texture makes it so filling on those cold days or nights!
I first had a version of this soup when I visited the Caribbean, where it was made with pumpkin and yellow split peas. I’ve tried many iterations of this soup and I present you the favorite of my friends and family. The Kabocha Squash Soup recipe features kabocha squash, carrots, spices, yellow split peas, and a dash of coconut milk to balance the spiciness.
Two things usually pop into my mind when we talk about pumpkin soup. One is fall and how a hot steaming bowl of creamy pumpkin soup captures fall’s essence. And the other, inexplicably, is Harry Potter. In the movie, they talk about pumpkin juice as opposed to soup. Maybe it’s because my kids used to love watching Harry Potter, especially around Halloween.
Either way, pumpkin season tends to taper off after Thanksgiving and Christmas. But the hankering for a creamy, orangey, flavorful soup does not waver. As we look past the cold and wet January and February on the way to the Superbowl, in my mind, marks the end of the holidays!
Why soups are essential in cold weather:
No matter the hemisphere, when gray clouds block sunlight and temperatures fall, research shows that the cold reduces our body’s immune response, especially in the nose by as much as forty percent. This is why we are more susceptible to colds and flu in the winter. That’s why scientists recommend a wider variety of micronutrients including vitamins C, D, and B complex to shore up the body’s defenses in the winter months.
Enter this warm and heartwarming recipe of Kabocha Squash Soup made with carrots, squash, allspice, cayenne, and ginger, topped with coconut milk. Let’s talk a little bit about the health benefits of some of the main ingredients.
Health benefits of ingredients:
Carrot: Half a cup of carrots provides your body with 73% of your daily vitamin A, 9% of daily vitamin K, 8% of daily potassium and fiber, 5% of daily vitamin C, and 2% of calcium and iron. In addition to possessing antioxidants, which fight off free radicals, carrots also boost your immunity, strengthen bones, and help maintain blood sugar levels.
Kabocha squash: Similarly, a half cup of kabocha squash, provides 59% of vitamin A and 17% of vitamin C. In addition, it is a great source of calcium, vitamin B6, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. As vegetables go, the humble squash seems to be a real superstar.
Allspice: I haven’t talked much about allspice before, but believe me, it’s one of the healthiest spices ever. Unlike most spices that originated in Asia, allspice come from Central America and the Caribbean. The spice is the unripe, dried berries of the Pimenta diocia tree, which is commonly referred to as the allspice or Jamaica pepper tree, suggestive of its origins. Allspice has a sweet and spicy flavor, reminiscent of clove, nutmeg, and cinnamon.
As far as health benefits are concerned, allspice has been traditionally used to reduce inflammation, reduce nausea, and some studies have clinically demonstrated that it can prevent infection because of the presence of the compound eugenol, which possesses both antiseptic and antifungal properties. Eugenol is also used as a topical over-the-counter toothache remedy. Allspice also possesses several aromatic compounds or phenols, such as quercetin, eugenol, and gallic acid which are being studied for their ability to slow cancer cell growth.
Coconut milk: While research into the benefits of coconut milk continues, several studies indicate that coconut milk is a source of healthy fats called medium-chain triglycerides (MCTs), which promote weight loss by decreasing appetite and increasing energy. Think about all those rich lunches, desserts, and snacks that we’ve all indulged in over the holidays, and this makes more sense. One cup of coconut milk also contains 12% of the daily vitamin C requirement, 22 % of iron, and 4% of calcium needs. The culinary benefit is that it adds a warm tropical twist to an otherwise dreary winter’s day.
While this recipe uses kabocha squash, you can use any squash seasonally available in your garden or stores. I love serving this Kabocha Squash Soup, especially on cold gray days. The bright orange color, the thickness of the soup, and the vibrant, tropical, and spicy flavors all make me more cheerful and think of glorious summer.
1. What are some variations of this soup?
This Kabocha Squash Soup is a vegan recipe. However, please feel free to swap the coconut milk for whole milk to balance the dish. Alternatively, add some raw rice, faro, or quinoa flour to thicken it while cooking the veggies. Yellow split peas add thickness and depth of flavor; you could substitute them with red lentils or a combination of both. Any sweet-fleshed orange squash or pumpkin works well for this versatile recipe.
2. How do I choose kabocha squash?
- Look for a more uniform and darker color indicating ripeness.
- Look for a more matte (not glossy) finish.
- When you tap it, it should sound hollower.
- It should be heavy for its size.
3. How do you cut kabocha squash?
The other question is how to prepare it for cooking.
- Use a peeler. You may find that the skin is thick. But keep at it until you get past the layer with greenish streaks. Stop when you get to the bright orange flesh.
- If the skin is too dense, try microwaving the squash for 2 minutes, at which point it should become soft enough to peel.
- I prefer to cut the squash lengthwise and then cut each length in half. Please use a hard surface and some cloth underneath the squash to keep it from sliding.
- The seeds are usually at the bottom half of the gourd. Scoop out the seeds with a spoon.
If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered to your inbox. From my pen to your table, Bon Appetit!
Ingredients:
- Veggies: kabocha squash (or use any squash variety), carrots (or use sweet potato)
- Aromatics: ginger, burnt garlic (see notes in recipe card), shallot
- Spices: allspice powder, cayenne, coriander, cumin powder
- Fresh coconut milk and pumpkin seeds for garnish (or use canned coconut milk)
Here are the step-by-step instructions on how to make this dish. Please refer to the recipe card below for the measurements.
How to make the Kabocha Squash Soup using my recipe:
- Turn on the Instant Pot and push the sauté mode. Add olive oil, ginger, and shallot. Sauté for a minute or until softened. Add the squash and carrots. Sauté for 2 minutes on medium heat.
2. Add the yellow split peas, spices, salt, and vegetable stock. Cover the Instant Pot with the lid to lock it. Switch to pressure cook mode and cook for approximately 20 minutes.
3. Release the pressure valve and slowly open the Instant Pot. Add lime juice. Use an immersion blender to pulse the soup while still warm. Ladle the soup into bowls. Garnish it with burnt garlic (see recipe notes), whole and crushed pumpkin seeds, and coconut milk. Serve hot with crusty bread.
Tips:
- Grind or blitz the soup smoothly using the immersion blender without leaving chunks of lentils. The soup will be gritty when pulsed if the lentils are not cooked properly, So I soaked the yellow split peas overnight and then cooked them with the squash and carrots.
- You can adjust the thickness of the Kabocha Squash Soup by either simmering it for a few extra minutes or adding more stock to thin it to the desired consistency.
Serving suggestions:
I like to serve the Kabocha Squash Soup with crusty bread. This versatile soup can be served for lunch as a soup and sandwich combo or as a soup and salad for a light dinner. This soup allows for garnishes such as croutons, chives, or pepitas.
Storage:
Refrigerate any leftovers for 2-3 days or freeze the soup in airtight containers for 3 months. Thaw the soup and reheat it in a pot until it boils.
Other soup recipes that you might like:
Kabocha Squash Soup Recipe
Equipment
- Instant pot
Ingredients
- 1 tbsp olive oil
- 1 tsp ginger minced
- 1 shallot chopped
- ½ cup carrot peeled, chopped
- 1½ cup kabocha squash peeled, cubed
- ¼ cup yellow split pea soaked, cooked
- 1¼ cup vegetable stock homemade
- ¼ tsp allspice ground
- ½ tsp cayenne
- ¼ tsp ground coriander
- ½ tsp ground cumin
- 1 tsp salt
- 1 tbsp lime juice
- ⅓ cup coconut milk fresh
- 2 tbsp pumpkin seed for garnish
- 3 clove garlic minced for garnish (optional)
Instructions
- Prepare the ingredients.
- Turn on the Instant Pot and push the sauté mode. Add olive oil, ginger, and shallot. Sauté for a minute or until softened. Add the squash and carrots. Sauté for 2 minutes on medium heat.
- Add the yellow split peas, spices, salt, and vegetable stock. Cover the Instant Pot with the lid to lock it. Switch to pressure cook mode and cook for approximately 20 minutes.
- Release the pressure valve and slowly open the Instant Pot. Add lime juice. Use an immersion blender to pulse the soup while still warm.
- Ladle the soup into bowls. Garnish it with burnt garlic (see recipe notes), whole and crushed pumpkin seeds, and coconut milk. Serve hot with any crusty bread.
Notes
- Heat a tablespoon of olive oil in a small pan and sauté the minced garlic on medium heat until slightly burnt. Turn off the heat and add some coarsely crushed pumpkin seeds. Use this mixture for garnish.
Nutrition
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