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    Home » Soups

    Kabocha Squash Soup

    Published: Sep 21, 2022 · by Nico

    Jump to Recipe

    Kabocha squash soup is a velvety smooth, weekday-friendly dish that is tasty and easy to make with a few simple ingredients.

    We use our quick bake-and-blend technique that results in a flavorful, nutritious, and creamy soup that is very satisfying to eat.

    kabocha squash soup in a bowl
    On this page:
    • Ingredients
    • Instructions
    • Serving suggestions
    • Variations
    • Storage
    • More soup recipes
    • More winter squash recipes
    • Recipe

    Check out our Best Soup Recipes

    Homemade soups are a great way to increase your intake of nutritious and vitamin-rich veggies, feel cozy and satiated, and boost your immune system to prepare for the winter days ahead.

    Kabocha squash, pronounced Kab-BOH-chah and sometimes called Japanese pumpkin, is our favorite orange-fleshed veggie to make soup.

    Granted, we also love butternut squash soup and sweet potato soup. But kabocha, with its dense, meaty flesh and nutty and not-too-sweet flavor, makes the best soup.

    Plus, it's rich in antioxidants, vitamin C, and beta-carotene, providing a wealth of health-boosting properties, from eye and skin health to heart and cell health.

    To make it, we use our tried and tested technique of bake-and-blend, which in our opinion, makes the tastiest soup with minimal effort.

    We roast all veggies, including garlic, onion, and spices, with the squash, then blend everything with veg broth and an immersion blender.

    The result is a rich, creamy, and smooth soup with a nutty flavor between a pumpkin and a sweet potato, with earthy notes of sage and a mild sweet taste.

    We love kabocha squash soup, and we hope you'll like it too. Let us know what you think in the comments below.

    winter squash soup with croutons

    Ingredients

    Japanese pumpkin soup ingredients

    Kabocha squash

    One of our favorite winter squashes, kabocha's dense texture and nutty flavor is perfect for making soup. Kabocha is sometimes called chestnut pumpkin or Japanese squash.

    You can substitute other winter squashes such as pumpkin, butternut squash, delicata squash, and acorn squash. You can also use sweet potatoes.

    Garlic

    We use whole garlic cloves that we crush and roast with the squash. First, roast the garlic with the peel so that it doesn't burn, then remove the peel before blending it.

    Onion

    White or yellow onions are best, but you can also use shallots.

    Fresh herbs

    We use fresh sage and rosemary to make the soup earthy and aromatic. They taste delicious in kabocha squash soup.

    You can substitute thyme for rosemary.

    Vegetable broth

    We blend the roasted veggies with vegetable broth to turn them into soup. You can use reduced sodium vegetable stock if you like.

    Olive oil

    Extra virgin olive oil helps us roast the squash evenly. We prefer extra virgin because it tastes better and contains more antioxidants than regular olive oil.

    Salt and pepper

    Sea salt or kosher salt and freshly ground black pepper.

    Optional ingredients

    To garnish the soup, you can use pistachio nuts, pepitas or pumpkin seeds, chopped parsley, homemade croutons, roasted chickpeas, or a slice of crusty bread or rosemary focaccia.

    If you want to make kabocha squash soup with coconut milk, add a teaspoon of ground cumin, a teaspoon of turmeric powder, about an inch of grated fresh ginger, and a can of coconut milk before you blend the veggies.

    If you do so, don't add rosemary and sage when roasting the squash.

    kabocha squash soup with pistachio nut

    Instructions

    Preheat the oven to 400°F or 200°C. Line a baking tray with parchment paper.

    Cut the kabocha squash in half, scoop out the seeds with a spoon, then lay it flat on a cutting board with the cut side down.

    With a sharp knife, cut the peel away, trying not to cut out too much of the flesh.

    Winter squash cutting off skin

    Chop the squash into chunks of about the same size, then add it to the baking sheet.

    Add sage leaves, rosemary needles, chopped onion, and crushed garlic with the peel still on, and season with salt, pepper, and olive oil.

    kabocha squash cubes on baking tray

    Toss with your hands, then arrange the veggies on a single layer without overlapping and bake for 30 minutes, or until the squash is fork tender.

    Japanese pumpkin after roasting

    Discard the garlic peel, transfer the veggies to a pot or dutch oven and add vegetable broth.

    Kabocha soup with ingredients

    Blend with an immersion blender until the soup is smooth and creamy. Adjust the texture and consistency of the soup by adding more broth based on your preferences.

    Note: you can use a regular blender if you don't have an immersion blender.

    Immersion blender and a dutch oven

    Taste and adjust with a pinch of salt if necessary. Then if you want the soup hot, simmer it on medium heat for a few minutes before serving it in a bowl with your favorite topping.

    Tip: stir while the soup warms up to prevent soup bubbles making your kitchen dirty. The soup doesn't require to boil.

    kabocha squash soup with pumpkin seeds

    Serving suggestions

    Serve as an appetizer: kabocha squash soup makes a light, guest-friendly, and naturally vegan appetizer when served with toasted pistachios or seeds.

    Or take your pick from these favorite toppings and sides that upgrade the soup to a restaurant-worthy starter:

    • Homemade croutons: a fuss-free recipe ready in just 15 minutes
    • Air fryer croutons: made with minimal effort in an air fryer
    • Roasted chickpeas: a fun and crispy topping for soups and salads
    • Air fryer chickpeas: the crispiest chickpeas you'll ever have
    • Crostini: a perfect side for soups to sop of leftovers
    • Focaccia bread with rosemary: our no-knead recipe is a guaranteed crowd pleaser
    • Homemade Croutons
    • Roasted Chickpeas
    • Crostini Recipe
    • Focaccia

    Serve as a side dish: part of a veggie-packed and easy dinner. Pair it with pasta, a big salad, or your choice of protein:

    • Aglio e olio: a 15-minute pasta with loads of Italian flavor
    • Shaved brussels sprouts salad with cranberries and walnuts
    • Mushroom pasta: a fall-friendly pasta with tomatoes and chewy mushrooms
    • Lentil bolognese with plant-based protein and a tomato-rich sauce
    • Garlic and Oil Pasta (Spaghetti Aglio e Olio)
    • Shaved Brussels Sprouts Salad
    • Vegan Mushroom Pasta
    • Lentil bolognese

    Variations

    Kabocha squash soup with coconut milk

    The creamy, milky, and nutty flavor of coconut milk pairs perfectly with kabocha squash. You'll get an Asian-tasting soup, which we love, with an even more velvety texture thanks to the fats in the coconut milk.

    To make it:

    • Roast the kabocha, onion, and garlic in the oven for 30 minutes, seasoned with olive oil, salt, and pepper. Just like our main recipe, but without rosemary and sage.
    • When the kabocha is ready, add it to a pot with 1 cup of vegetable broth, 1 can of coconut milk, 1 teaspoon of turmeric powder, 1 teaspoon of ground cumin, and about 1 inch of peeled and grated fresh ginger.
    • Blend until smooth, then warm up for a few minutes and serve.

    Storage

    Keep kabocha squash soup leftovers in an airtight container in the fridge for up to 3 days. Then, reheat in the microwave or a pot with a dash of water.

    This recipe is suitable for freezing. Let cool down completely, then transfer to a freezer-friendly container and freeze for up to 3 months.

    Thaw the soup in the microwave with the thawing function or the refrigerator over a few hours.

    More soup recipes

    Vegetable soups are an easy way to increase your (and your family's) veggie intake. Take a look at our favorite veggie soups with plenty of delicious topping inspiration:

    • Cauliflower soup with a cheesy flavor and irresistible texture
    • Eggplant soup only 30 minutes cooking and packed with eggplant and tomatoes
    • Butternut squash soup - a bake-and-blend soup that requires only 5 minutes of preparation
    • Zucchini soup - a fresh green summer soup that pairs perfectly with croutons
    • Sweet potato soup with creamy, earthy, and sweet flavor notes
    • Broccoli soup - the perfect way to use broccoli leftovers
    • Lentil soup with lentils, kale, and authentic Italian flavor
    • Tuscan bean soup is packed with protein and fiber, a perfect bowl of comfort food
    • Cauliflower Soup
    • Eggplant Soup
    • Butternut Squash Soup
    • Zucchini Soup
    • Sweet Potato Soup
    • Broccoli Soup
    • Lentil Soup
    • Tuscan Soup

    More winter squash recipes

    If you're a fan of winter squash, take a peek at our healthy and easy plant-based favorites:

    • Roasted kabocha squash - ready in 25 minutes and no peeling required
    • Butternut squash ravioli with homemade pasta dough and a velvety ricotta filling
    • Creamy butternut squash risotto - try this Italian recipe for a cheesy and creamy risotto
    • Pasta with kabocha squash with an indulgent and Sunday-dinner-friendly pasta sauce
    • Roasted Kabocha Squash
    • Butternut Squash Ravioli
    • Butternut Squash Risotto
    • Kabocha Squash Pasta

    For many more dinner ideas, check out our mains category page.

    Recipe

    kabocha soup in a bowl with spoon

    Kabocha Squash Soup

    Author: Nico
    Kabocha squash soup is a velvety smooth, weekday-friendly dish that is tasty and easy to make with a few simple ingredients.
    We use our quick bake-and-blend technique that results in a flavorful, nutritious, and creamy soup that is very satisfying to eat.
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Soup
    Cuisine American, International
    Servings 3 people
    Calories 134 kcal

    Equipment

    • Immersion blender or regular blender

    Ingredients
     
     

    • 1 three-pound kabocha squash that's 1 medium-sized quash (2 pounds or 900 grams when peeled and seeded)
    • 1 medium onion
    • 2 cloves garlic
    • 1½ teablespoons extra virgin olive oil
    • 1 sprig rosemary
    • 4 leaves sage
    • 2 - 3 cups vegetable broth start with 2 cups and add more if you want a thinner soup
    • ½ teaspoon salt or more to taste
    • ¼ teaspoon black pepper
    • 1 teaspoon ginger peeled and grated (optional)

    GARNISH (optional)

    • homemade croutons
    • roasted chickpeas
    • chopped pistachio nuts
    • pepitas or pumpkin seeds

    Instructions
     

    • Preheat the oven to 400°F or 200°C. Line a baking tray with parchment paper.
      Cut the kabocha squash in half, scoop out the seeds, then lay it flat on a cutting board with the cut side down.
      With a sharp knife, cut the peel away.
      Winter squash cutting off skin
    • Chop the squash into chunks of about the same size, then add it to the baking sheet.
      Add sage leaves, rosemary needles,
      chopped onion, and crushed garlic with the peel still on.
      Season with salt, pepper, and olive oil.
      kabocha squash cubes on baking tray
    • Toss with your hands, then arrange the veggies on a single layer.
      Bake for 30 minutes, or until the squash is fork tender.
      Japanese pumpkin after roasting
    • Discard the garlic peel, transfer the veggies to a pot, and add vegetable broth.
      Kabocha soup with ingredients
    • Blend with an immersion blender until the soup is smooth and creamy.
      Adjust consistency by adding more broth based on your preferences.
      Immersion blender and a dutch oven
    • Taste and adjust for salt. If necessary, warm it up for a few minutes before serving it in a bowl with your favorite topping.
      kabocha squash soup with pistachio nut

    Notes

    Nutrition information is an estimate for 1 portion of kabocha squash out of 3 portions, without toppings.
    Check out the variation chapter above to make this soup with coconut milk.
     

    Nutritional Values

    Nutrition Facts
    Kabocha Squash Soup
    Amount Per Serving
    Calories 134 Calories from Fat 9
    % Daily Value*
    Fat 1g2%
    Saturated Fat 0.2g1%
    Polyunsaturated Fat 0.2g
    Monounsaturated Fat 0.4g
    Potassium 1126mg32%
    Carbohydrates 32g11%
    Dietary Fiber 5g21%
    Sugar 10g11%
    Protein 3g6%
    Vitamin A 4492IU90%
    Vitamin B6 1mg50%
    Vitamin C 41mg50%
    Vitamin E 0.5mg3%
    Vitamin K 4µg4%
    Calcium 99mg10%
    Folate 80µg20%
    Iron 2mg11%
    Manganese 1mg50%
    Magnesium 47mg12%
    Zinc 1mg7%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?We are not much on Instagram, Facebook, and Pinterest. Leave us a comment below instead, it would mean the world to us 🙂

    If you liked this soup, you might also enjoy:

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    « Roasted Kabocha Squash
    Roasted Butternut Squash »

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

    Here we share everyday plant-forward recipes, to help you and your family eat more veggies.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME to this community.

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