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Red Kuri Squash Soup

You will love this delicious and creamy red kuri squash (Hokkaido) soup with ginger, curry, apple, and coconut milk. This recipe is vegan, whole30, and paleo-friendly.

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 6
Calories: 234 kcal
Course: Appetizer , Soup , Lunch , Dinner
Cuisine: European

Ingredients

  • 1 kg Hokkaido pumpkin or about 2 pounds
  • ½ kg sweet apples or approximately 1 pound
  • grated ginger about a teaspoon
  • 1 teaspoon sweet paprika
  • ½ teaspoon nutmeg
  • ½ teaspoon curry powder
  • 1 onion medium-sized
  • 1 litre vegetable broth
  • 1 cup coconut milk
  • 2 tablespoon oil (olive oil, coconut oil or avocado oil)
  • pumpkin seeds or oil to garnish optional
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Dice the onion and grate the ginger. Wash the pumpkin, slice it into halves and remove the seeds then slice it into cubes. Wash the apples, remove the core and seeds then slice into quarters.
  2. In a large pot, heat oil and fry the onion and the ginger. Next, add the vegetable broth, cubed pumpkin, diced apple, sweet paprika powder, nutmeg, curry powder, salt, and pepper. Cover and allow it to simmer under medium heat for 20-30 minutes checking on it from time to time.
  3. Once cooked and tender, remove from the heat then blend or process. Next, add the coconut milk and check again for salt and pepper. Feel free to add more water or vegetable broth, if the soup is too thick.
  4. Pour into bowls and garnish the soup with pumpkin seeds or pumpkin oil. This is however totally optional, the soup will still taste amazing without garnish.
  5. Serve with some bread or enjoy it as it is.

Notes

  • Keep this red kuri squash soup in a suitable airtight container in the fridge for 4-5 days. It can be safely stored in the freezer in airtight freezer-friendly containers for 2-3 months.
  • “Nutrition information on the site is an estimate calculated using a third-party source and is provided for informational purposes only. It is highly recommended that you make your own calculations. If you have any specific dietary concerns, kindly consult with your healthcare practitioner. Variations may occur for many reasons, such as ingredients used and food preparation. We make no representation or warranty of the accuracy of this information.” 
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  • When buying pumpkins, check for dents and choose one that does not have much damage on the surface. Dents tend to reduce the time the pumpkin can be stored as they act as an entryway for micro-organisms that cause decay.
  • Once you have cut the pumpkin before cooking, do not throw away the seeds. Rather, set them aside to use in other recipes, for example as a garnish.

Nutrition Information

Calories 234kcal (12%) Carbohydrates 23.2g (8%) Protein 4.2g (8%) Fat 13.6g (21%) Saturated Fat 5.7g (29%) Cholesterol 0mg (0%) Fiber 4.3g (17%) Sugar 14.7g (29%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 234

% Daily Value*

Calories 234kcal 12%
Carbohydrates 23.2g 8%
Protein 4.2g 8%
Fat 13.6g 21%
Saturated Fat 5.7g 29%
Cholesterol 0mg 0%
Fiber 4.3g 17%
Sugar 14.7g 29%

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