Kabocha Squash Soup an Easy Recipe, Delicious & Full of Health Benefits

This kabocha squash soup is my favorite vegan soup which I created in my kitchen a few years ago.  Every time I make it for friends they just love it and so do I. Soup is so good on cold autumn days and in the winter and this one is filling too.

Kabocha Squash Soup Ingredients

Kabocha Squash can turn your kitchen into a fall food festival. With its bright orange color and rich, sweet delicious flavor, it can add a delightful dynamism to any meal. Learn below about its health benefits and how to find and cook it properly.

All squash is good for your health, but Kabocha Squash is my favorite because it tastes so good! Read about Squash the Powerfood.

What is also do good about it is that there are only healthy ingredients in this soup so it is deeply nourishing.

WHO recognizes that Onions help relieve symptoms such as coughs, congestion asthma, and respiratory infections. Onions are full of protective phytonutrients, vitamins, trace minerals, quercetin (an important flavonoid), chromium, and unique anti-inflammatory nutrients.

Ginger is a wonderful herb superfood full of health benefits. Spicy aromatic ginger adds a unique flavour to meals and beverages.  The many wonderful health benefits of ginger also cause the cells of my body to glow with gratitude. Chinese medicine and Indian Ayurvedic medicine have used ginger to help cure and prevent health problems for thousands of years.

Kale is a great detox food that is full of fiber and low in cholesterol. It supports normal blood clotting, antioxidant activity, and bone health while nourishing the immune system.

As I don’t use sugar for my baking I often use stevia which is a healthy option.  The stevia plant is incredibly sweet and also incredibly good for you.  The leaf is 30 times sweeter than sugar while extracts are 300-400 times sweeter.  The best stevia will, therefore, be the one that retains some whole food value and is water-based.  Liquid forms will be less processed.  Go here to learn How to Get the Best Stevia Without Bitterness.

When we think of cinnamon we usually imagine delicious pastries or a hot drink but cinnamon is also full of health benefits.  These benefits are backed by valid scientific research. It is helpful from lowering “bad” HDL cholesterol levels to lowering blood sugar levels.

Himalayan Salt is actually good for you! 100% NATURAL PINK & CERTIFIED: Sherpa Pink Himalayan Salt is is Kosher Certified, Non-GMO, and does not contain any MSG, Soy, Gluten, Dairy, or anti-caking agents.

If I had to choose just one herb spice to increase my well-being and live a long healthy life it would be turmeric. It helps you when young, when middle-aged, and in old age. It helps both men and women for different reasons.

Kevala’s sesame oil is made with the finest organic sesame seeds. These are carefully selected and cold-pressed to obtain a premium oil.

Coconut oil is actually very good for us. In tropical climates like Polynesia, Sri Lanka and the Yucatan where they have a diet high in coconut oil, the people are healthier, have less heart disease, cancer and colon problems than unsaturated fat eaters.  It is now accepted that there is good cholesterol and there are good saturated fats. Learn the 12 benefits of  Coconut Oil, this newly declared Amazing SuperFood.

Kabocha Squash Soup

This is kabocha squash soup is my favorite vegan soup which I developed a few years ago.  Every time I make it for friends they just love it and so do I. Soup is so good on cold autumn days and in the winter and this one is filling too.
Course Main Course, Soup
Cuisine gluten-free, vegan, vegetarian
Keyword Gluten-free, kabocha squash, soup, Vegan, vegetarian
Author Diana Herrington


  • 1 medium kabocha squash
  • 1 large onion or two small ones
  • 2 leaves kale
  • 4-6 cups water
  • 2 inch piece of fresh ginger
  • 1/2 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/2 tsp coriander
  • 1 tsp turmeric
  • 5 drops light liquid stevia
  • sesame or coconut oil
  • salt to taste
  • pepper to taste


  • Cut the kabocha squash in half, scoop out the seeds, then cut the squash into eight pieces.
  • Chop the onion and ginger.
  • Put the squash, onions, and ginger into a steamer and cook till the squash is soft. Remove from the heat and let it cool. Save the flavourful water leftover from steaming for later.
  • Chop the kale and steam the Kale a few minutes or until the leaves are tender.
  •   Sauté the spices in sesame oil or coconut oil for a couple of minutes.
  • Separate the squash flesh from the skin. Put the cooked squash in a large bowl or pot.
  • Add 3 cups of the leftover water used to steam the squash and stir in the onion and ginger.
  • Run the squash and onion mixture through a blender, portion by portion, until you’ve blended it all.  You can also use a hand blender and blend it right in the soup pot, which is what I do but do be careful as it can splatter everywhere.
  • Put the blended mixture into a soup pot, adding the broth created from the steamer to attain the consistency you like.
  • Add the cooked kale, spices, salt, and pepper to taste.
  • Serve your kabacha soup with a dollop of vegan yogurt or sour cream.  I use vegan choices.


Find out more about the healthy ingredients I used for this soup: Kabocha squash, onion, kale, water, ginger, Cinnamonturmeric, stevia, Himalayan salt
* You may also use butternut squash or any dark orange squash as a substitute.

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More Great Ways to Eat Squash

 Baked Squash with Vegetables – Mmmmm I love the sweet vegetables in this meal. So very yummy and so many Powerfoods in one meal. Another great thing I like about this meal is that it is so simple to prepare and in only one dish which means there are few dishes to wash.

 Steamed Winter Vegetables – Delicious vegetables for an easy to make meal.

More Healthy Soup Recipes

 Pumpkin Soup – With onion, ginger, spices, and pumpkin, this soup is delicious! I was given a very large pumpkin and did not know what to do with so much. So I created this recipe in my kitchen.

 Easy Peasy Green Pea Soup Is Especially Delicious  – This green pea soup really is yummy and it is a super easy soup to make. Hearing me say that frozen peas taste good is amazing; as I don’t even like to eat frozen peas. But this creamy green pea soup is really delicious and within a week I had it twice! What I think is the difference is that this is the first time I had organic frozen peas and I am sure they taste better. The other thing about this soup is that it is surprisingly hardy and very filling.

 Creamy Vegan Potato Leek Soup with Carrots – I created this potato leek soup at the end of September here in Edmonton, it felt like winter was almost here!  This filling and warming soup is perfect for a yummy lunch. The recipe makes a big pot of soup which fed two of us for two lunches. It tastes so good that we also enjoyed it the second day too.

Lentil Soup: The lentil was named one of the World’s Healthiest Foods by Health magazine. Read why here: Lentils

Cream of Asparagus Soup Cream of Asparagus Soup Is Delicious – This cream of asparagus soup is dairy-free and gluten-free. It is delicious and simple to make. A creamy soup that is vegan is not so common and that makes this soup extra special.

 Shiitake Mushroom Miso Soup is Savory and Delicious – This shiitake mushroom miso soup is a delicious start to a meal and it is full of many health benefits from the mushroom, seaweed, miso, and ginger. It is a delicious superfood soup for you.

vital healt assessment

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4 thoughts on “Kabocha Squash Soup an Easy Recipe, Delicious & Full of Health Benefits”

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    Ann Humble

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