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Velvety Kabocha Squash Soup

A warming winter squash soup made even more velvety by the addition of peanut butter.

Prep Time
5 mins
Cook Time
5 mins
Servings: 4
Calories: 218 kcal
Course: Main Course
Cuisine: American , Vegan

Ingredients

  • 1 tablespoon coconut oil
  • 1 cup (100g) onion diced or fresh onion finely sliced
  • 1 teaspoon  minced garlic
  • 2 pounds (900g) fresh Kabocha squash peeled, deseed and chopped 1 fresh Kabocha squash peeled, deseed and chopped
  • 4 cups (1 litre) vegetable broth
  • 4 tablespoons smooth peanut butter
  • salt
  • ground black pepper

Instructions

    Cup of Yum
  1. Heat oil and saute onions for about 5 minutes until soft
  2. Stir in garlic and Kabocha squash and fry for a couple of minutes.
  3. Add the broth and peanut butter, season to taste, mix well, cover and simmer for 25 mins or until the squash is cooked through.
  4. Let the soup cool down before blending it to your desired smoothness.
  5. Serve warm.
Make Instant Pot Kabocha Squash Soup
    Cup of Yum
  1. Add all of the ingredients to the Instant Pot insert. Add the peanut butter last at the top and do not mix.
  2. Place the lid on your Instant Pot and lock. Set the vent to ‘sealing,’ position.
  3. Select the manual or pressure cook button (depending upon the Instant Pot model), select high pressure and set the timer to 7 minutes.
  4. When cooking time is done, perform a quick pressure release.
  5. Then let the squash soup cool for a few mins before puréeing with an Immersion blender.
  6. Dish up into bowls, add the toppings of your choice, and serve.

Notes

  • per serving.
  • You can substitute the the squash with pumpkin, butternut squash or similar squashes.
  • If using fresh kabocha you can roast it first if you prefer.
  • Look for kabocha squash with a deep, rich color and firm texture. The skin should be hard and free from soft spots.
  • Kabocha squash can be a bit tough to cut and peel. To make it easier, you can microwave it for a minute or two to soften the skin slightly before peeling and chopping.
  • When chopping the squash, aim for relatively uniform pieces. This will ensure even cooking and a consistent texture in your soup.
  • When sautéing the onions and garlic in coconut oil, let them cook until they're soft and translucent. This builds a flavorful base for your soup.
  • Add the peanut butter slowly and stir well to ensure it's fully incorporated into the soup. This will create a creamy and nutty flavor.
  • When blending the soup, allow it to cool slightly before transferring it to a blender. Blend in batches if necessary, and be cautious, as hot liquids can expand when blending. Hold the blender lid down with a kitchen towel to prevent splatters.
  • If preferred you can use an immersion blender (stick blender) to blend the soup.
  • If the soup is too thick, you can add more vegetable broth to reach your desired thickness. If it's too thin, simmer it longer to reduce and thicken.
  • Taste the soup and adjust the salt and pepper as needed. Remember, it's easier to add more seasoning than to fix an overly salty soup.
  • Consider garnishing your soup with corn, roasted pumpkin seeds, a drizzle of coconut milk, a sprinkle of chopped fresh herbs (such as cilantro or parsley), or a dash of paprika for a beautiful and flavorful finishing touch.
  • If you replace the oil used for frying with a calorie-controlled cooking spray, there are 3 Blue Plan points per serving.

Nutrition Information

Calories 218kcal (11%) Carbohydrates 30g (10%) Protein 6g (12%) Fat 9g (14%) Saturated Fat 4g (20%) Sodium 106mg (4%) Potassium 820mg (23%) Fiber 5g (20%) Sugar 6g (12%) Vitamin A 19930IU (399%) Vitamin C 41.4mg (46%) Calcium 103mg (10%) Iron 1.7mg (9%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 218

% Daily Value*

Calories 218kcal 11%
Carbohydrates 30g 10%
Protein 6g 12%
Fat 9g 14%
Saturated Fat 4g 20%
Sodium 106mg 4%
Potassium 820mg 17%
Fiber 5g 20%
Sugar 6g 12%
Vitamin A 19930IU 399%
Vitamin C 41.4mg 46%
Calcium 103mg 10%
Iron 1.7mg 9%

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