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5.0 from 9 votes

Easy One-Pot Kabocha Squash Soup Recipe

A healthy and hearty Kabocha squash soup recipe that's super easy to make—creamy, satisfying, and incredibly filling. Enjoy a bowl for lunch or dinner with a salad on the side or farmer's bread for dipping (dairy-free).

Prep Time
15 mins
Cook Time
15 mins
Additional Time
5 mins
Total Time
40 mins
Servings: 6 Servings
Calories: 251 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 tablespoons olive oil
  • 2 small yellow onions or one large, diced (about 380 grams)
  • 2 cloves garlic minced
  • salt and black pepper
  • 1 kabocha squash or butternut or Red Kuri squash, cubed (about 3 lbs/1.36 kg)
  • 1 red or orange bell pepper, diced 190 grams
  • 1 ½ teaspoon curry powder
  • 6 cups vegetable broth 48fl or 1.4L
  • 2 teaspoons Caraway fruits/seeds
  • ½ cup raw almonds, preferably blanched 75 grams
  • 2 tablespoons coconut cream or mascarpone cheese if you don't mind dairy] (about 30 grams)
  • 1 avocado peeled and sliced for garnish (optional)

Instructions

    Cup of Yum
  1. In a large pot, heat the oil over medium heat. Add the onions and garlic—season with one teaspoon of salt and freshly ground black pepper to taste.
  2. Cook and stir for 5 minutes or until the onions are soft (not browned).
  3. Stir in the squash and bell pepper—season with curry powder. Cook and frequently stir for 5 minutes together with the onions, pot half-covered.
  4. Add the vegetable broth—season with caraway fruits and ½ teaspoon salt. Cover the pot and bring the liquid to a steady simmer on high-medium heat.
  5. Lower the heat back to medium or medium-low to maintain a steady simmer and cook for about 10 minutes or until the squash is tender but slightly al dente—stir frequently.
  6. Remove from the heat and stir in the almonds.
  7. Use an immersion blender to puree the soup until smooth and silky.
  8. You can also transfer the soup in batches into a regular blender that can handle hot liquids and puree until smooth (be extremely careful not to fill the blender too full with a hot liquid). 
  9. Add more salt or pepper to taste, if needed.
  10. Stir in the coconut cream while the soup is still hot (optional), or serve a small teaspoon on top to garnish with some avocado slices for garnish (optional).

Notes

  • Other Squash: You can use butternut, acorn, or Red Kuri squash. They'll all impart similar textures while also adding their own unique flavors.
  • Broth: If preferred, use chicken broth or bone broth instead of vegetable broth.
  • Garnish: Try other garnishes like pumpkin seeds. You can also add a dollop of sour cream or stir in heavy cream instead of coconut cream if dairy is not an issue.
  • Heat: Add cayenne pepper or red pepper flakes for a spicier soup.
  • Store soup in an airtight container in the fridge for up to 4 days. It is best to reheat the soup on the stove over low heat while stirring occasionally.
  • You can also freeze the soup once cooled without adding avocado slices. Store in a freezer-safe container (s) and freeze in individual portions.
  • Defrost overnight or reheat directly from frozen for those lazy days, too.
  • Other Squash: You can use butternut, acorn, or Red Kuri squash. They'll all impart similar textures while also adding their own unique flavors.
  • Broth: If preferred, use chicken broth or bone broth instead of vegetable broth.
  • Garnish: Try other garnishes like pumpkin seeds. You can also add a dollop of sour cream or stir in heavy cream instead of coconut cream if dairy is not an issue.
  • Heat: Add cayenne pepper or red pepper flakes for a spicier soup.
  • It's best to use raw almonds without skin, as they blend better in the soup—but I've also used nuts with skin. Just make sure to puree everything until it is silky and well combined.
  • A tad of full-fat coconut milk or cream makes the soup richer and creamier and is highly recommended. It even adds a little sweetness. For a creamier soup, add ¼ cup instead of 2 tablespoons.
  • Use a mild curry powder blend to embed an earthy flavor and not overpower the sweetness of the Kabocha. 
  • You'll get about 12 to 14 cups of Kabocha soup. As a meal, count at least 2 cups per person.

Nutrition Information

Serving 2cups Calories 251kcal (13%) Carbohydrates 27g (9%) Protein 6g (12%) Fat 16g (25%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 10g Trans Fat 0.002g Sodium 13mg (1%) Potassium 872mg (25%) Fiber 8g (32%) Sugar 8g (16%) Vitamin A 2729IU (55%) Vitamin C 50mg (56%) Calcium 89mg (9%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 251

% Daily Value*

Serving 2cups
Calories 251kcal 13%
Carbohydrates 27g 9%
Protein 6g 12%
Fat 16g 25%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 10g 50%
Trans Fat 0.002g 0%
Sodium 13mg 1%
Potassium 872mg 19%
Fiber 8g 32%
Sugar 8g 16%
Vitamin A 2729IU 55%
Vitamin C 50mg 56%
Calcium 89mg 9%
Iron 2mg 11%

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