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Creamy Kabocha Squash Soup

Kabocha squash soup is easy to make, earning its place as a perfect fall soup recipe. It's creamy, has a hint of nutmeg, and goes great with crusty bread. You can also easily adapt it vegetarian or lactose-free.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 161 kcal
Course: Side Dish , Appetizer , Soup
Cuisine: Japanese , American

Ingredients

  • 1 lb (450 g) kabocha squash
  • 2 tbsp butter
  • 1/2 onion thinly sliced
  • 2 cloves garlic minced
  • 1-1/4 cup chicken stock low sodium preferred
  • 1 cup milk full-fat preferred
  • 1/4 cup heavy whipping cream
  • 2 pinches nutmeg
  • salt and pepper to taste
To garnish
  • croutons, chopped nuts, or parsley

Instructions

    Cup of Yum
  1. Start by peeling the kabocha squash and scooping out the seeds. Then, cut it into wedges followed by slicing these into thinner pieces. The thinner the pieces, the quicker they cook.
  2. In a soup pot, melt some butter over medium heat. Toss in the onion and garlic along with a couple of pinches of salt. Sauté the mix until it's lightly browned, which should take about 3 minutes.
  3. Add the kabocha pieces and give them a good toss. Pour in the chicken stock and milk. Turn to medium-low heat, let everything simmer gently for around 8-10 minutes, or until the kabocha is tender.
  4. Use an immersion blender or transfer the mixture to a high speed blender. Whizz everything up until you've got a smooth soup.
  5. Stir the cream into the soup, warming it up again. Add a dash of nutmeg, salt and pepper to taste. For that extra flair, drizzle more cream on top of soup and garnish with croutons or a sprinkle of parsley. Serve hot with crusty bread.

Notes

  • Diet Adaptation: If you're aiming for a vegan version of the dish, simply swap out the butter for olive oil to maintain that rich flavor. Also, replace the chicken broth with vegetable stock for a plant-based alternative. As for the dairy, coconut cream and milk make fantastic substitutes, providing that creamy texture without the lactose.
  • No kabocha? You can easily substitute it with butternut squash.

Nutrition Information

Calories 161kcal (8%) Carbohydrates 17g (6%) Protein 6g (12%) Fat 9g (14%) Saturated Fat 5g (25%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Cholesterol 27mg (9%) Sodium 126mg (5%) Potassium 603mg (17%) Fiber 2g (8%) Sugar 8g (16%) Vitamin A 1882IU (38%) Vitamin C 16mg (18%) Calcium 133mg (13%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 161

% Daily Value*

Calories 161kcal 8%
Carbohydrates 17g 6%
Protein 6g 12%
Fat 9g 14%
Saturated Fat 5g 25%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Cholesterol 27mg 9%
Sodium 126mg 5%
Potassium 603mg 13%
Fiber 2g 8%
Sugar 8g 16%
Vitamin A 1882IU 38%
Vitamin C 16mg 18%
Calcium 133mg 13%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.