Savor Cooks: Kabocha Squash

Kabocha squash is a gnarly beauty. It’s got warts and funky nubbins, but the inside flesh is so smooth and vibrantly yellow-orange.

Some varieties of kabocha squash have green skin and others have orange skin. And the skin is actually edible.

Here are some fun ways to enjoy kabocha squash:

  • Sliced into thin wedges and roasted with onion (serve with pomegranate seeds, chickpeas and feta or pumpkin seeds for a festive fall time “salad”)
  • Cubed and tossed into a soup or curry or stewed and served as part of a grain bowl.
  • Roasted and pureed and used in quickbread, pancake or waffle recipes.

Try this recipe for Roasted Curried Kabocha Squash Soup as a warming starter for a fall dinner, or for a light lunch or snack.

If you are looking to add some extra calories into your diet, finish the soup with whole milk or coconut milk.  If you are sensitive to spice, omit the red pepper flakes and a use a smaller amount of the spices.  This soup is pureed, so it is a great choice for those with chewing or swallowing difficulty.

 

Roasted Curried Kabocha Squash Soup

Serves 4 (about 1 ½ cups per serving)

Ingredients

  • 1 medium-to-large kabocha squash
  • 1 Tablespoon coconut or canola oil
  • 2 cloves garlic, peeled
  • 1 shallot, peeled and sliced in half
  • 2 teaspoons curry powder
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon ground turmeric
  • ½ teaspoon red pepper flakes, optional
  • ¼ teaspoon ground cinnamon
  • 4 Cups water or vegetable broth
  • ½ Cup milk or coconut milk, optional
  • salt and pepper, to taste

Directions

  1. Heat oven to 350F. Line a baking sheet with parchment paper or aluminum foil and set aside.
  2. Carefully cut the top and bottom of the squash off. Then slice the squash in half and scoop out the seeds and inner pulp. Cut each squash half into thick wedges (i.e. cut each half into thirds). Place on baking sheet with a cut side flat to the sheet. Add the whole peeled garlic cloves and the shallot and drizzle everything with oil, rubbing the oil around so that everything has a thin coat.
  3. Optional: separate the seeds from the pulp, rinse, and dry on paper towel and roast separately in the oven with a drizzle of olive oil and sprinkle of salt for 10 to 15 minutes.
  4. Roast the squash, garlic and shallot in the oven for 45 minutes to 1 hour, flipping the squash over midway through baking, until the squash is soft and easily pierced with a fork.
  5. Take out of the oven and let cool on the counter for at least 5 minutes.
  6. Scoop the flesh of the squash into a large pot. It’s ok if you get a few flecks of the outer skin in (it’s edible and full of fiber!). Add the spices and the water and place the pot on the stovetop and heat over medium high until the soup is warmed through.
  7. Puree the soup using an immersion blender or transfer to a blender in batches and puree. Stir in the milk, if using, and season with salt and pepper to taste.

 

Nutrition Analysis (per serving, with coconut milk): Total Calories: 73; Total Fat 5 g; Saturated Fat 4 g; Cholesterol 0 mg; Sodium 269 mg; Carbohydrate 9 g; Dietary Fiber 2 g; Protein: 1 g

Nutrition Analysis (per serving, with whole milk): Total Calories: 82; Total Fat 5 g; Saturated Fat 4 g; Cholesterol 3 mg; Sodium 276 mg; Carbohydrate 9 g; Dietary Fiber 2 g; Protein: 2 g

Nutrition Analysis (per serving, without milk): Total Calories: 64; Total Fat 4 g; Saturated Fat 30 g; Cholesterol 0 mg; Sodium 263 mg; Carbohydrate 8 g; Dietary Fiber 2 g; Protein: 1 g

 

*Note the nutrition analysis all uses coconut oil, which adds some saturated fat. If you want to reduce the saturated fat, use canola or olive oil.

 

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