Creamy Vegan Roasted Kabocha Squash Soup
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Creamy Vegan Roasted Kabocha Squash Soup
October 2, 2024 | Delicious Dinners, Healthy Recipes, Savory SoupReady to warm up with a cozy, creamy soup? This fall favorite has all the flavor you’re craving!
Hello Stability Nutrition Friends,
Happy Wednesday!
Have you ever tried kabocha squash? It’s one of my favorite fall veggies, and I look forward to its arrival every year. Known as the Japanese pumpkin, kabocha has a rich, sweet flavor and a creamy texture that makes it perfect for soups and stews. If you haven't cooked with it before, it's worth trying! If you can't find kabocha squash, don't worry. This recipe works just as well with butternut squash too.
When roasted, kabocha squash develops a deeper flavor and subtle sweetness that pairs beautifully with warming spices like cumin, coriander, and turmeric. This Creamy Vegan Roasted Kabocha Squash Soup is one of my favorite ways to showcase its unique flavor. It’s perfect for those cozy autumn evenings when you want something nourishing and satisfying.
Whether you’re enjoying a quiet evening at home or looking for a convenient meal prep option, this soup is a wonderful way to stay nourished and satisfied all week long. Warm, flavorful, and satisfying, it’s easy to make ahead and reheat - perfect for busy days or cozy nights in!
Why You’ll Love This Soup
Nutrient Packed: Kabocha squash is loaded with beta-carotene, vitamin C, and fiber, making it a fantastic addition to your fall cooking repertoire. It’s a delicious way to incorporate more seasonal squash into your diet!
Anti-Inflammatory Spice Blend: Ingredients like turmeric, ginger, and cumin add depth of flavor and also offer anti-inflammatory benefits. Their natural compounds have been shown to help calm inflammation and support a balanced, healthy body.
Versatile: Can’t find kabocha squash? No problem! Butternut squash works just as well in place of the kabocha.
Perfect for Meal Prep: Make a batch ahead of time and enjoy it throughout the week. It stores well and is easy to reheat, making it a convenient option for busy nights.
Make it a Complete Meal: Pair this soup with crispy chickpeas, baked tofu, lentils, or your favorite protein, and add a side salad for a complete meal.
Creamy Vegan Roasted Kabocha Squash Soup
A vibrant and creamy soup filled with warming spices that is perfect for chilly fall days!
Author: Elisa | Stability Nutrition
Yield: 12 cups, or 6 large servings (2 cups each)
Ingredients:
For the roasted squash:
1 large kabocha squash, about 3 1/2 pounds, (or a large butternut squash), cut in half and de-seeded
1 tbsp extra virgin olive oil
1/4 tsp sea salt
1/8 tsp fresh ground black pepper
For the soup:
1 tbsp extra virgin olive oil
1 large yellow onion, diced
1/4 tsp sea salt
2 large carrots, peeled and diced
2 medium parsnips, peeled and diced
4 cloves garlic, minced
1 tbsp fresh ginger, grated
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
1/4 tsp black pepper
1/8 tsp red pepper flakes (optional)
1/8 tsp ground cardamom
1/2 tsp sea salt
4 cups low sodium vegetable broth
1 cup filtered water
1 cup full-fat coconut milk (or light coconut milk, for a lower fat version)
1 tbsp fresh squeezed lime juice
Fresh ground black pepper, and sea salt to taste
Optional Toppings:
Toasted pumpkin seeds, unsweetened dairy-free yogurt, microgreens
Instructions:
Preheat oven to 375°F (200°C). Line a sheet pan with parchment paper. Place the cut and de-seeded squash on the parchment paper, cut side up and drizzle both pieces with 1 tbsp of olive oil. Rub the olive oil in and all over the inside of the squash. Season with 1/4 tsp sea salt and 1/8 tsp black pepper. Place the cut sides down and roast for 45-50 minutes, until the squash is tender. While the squash is roasting, prepare the rest of the veggies.
When the squash is tender and done cooking, from the oven and let cool. Scoop out the cooked squash flesh and place in a bowl. Set aside.
In a large soup pot, heat 1 tbsp of olive oil over medium heat. Add the onion and sea salt, and sauté for about 5 minutes until golden. Add the carrots, and parsnips and sauté for a few more minutes. Add the garlic, ginger, cumin, coriander, turmeric, cardamom, pepper, red pepper flakes (if using) and sea salt. Sauté for another 2-3 minutes until everything is well combined and fragrant.
Add the roasted squash along with 4 cups of vegetable broth, and 1 cup of water. Stir well and bring to a boil. Reduce the heat, cover (leave a small gap for venting), and let simmer for about 20 minutes, until the veggies are tender.
Remove the soup from heat. Add the coconut milk, and using an immersion blender, blend until creamy and smooth. Alternatively, transfer in batches to a high-speed blender and blend until creamy. If the soup is too thick for your liking add more broth, 1/4 cup at a time, until desired consistency is reached.
Stir in the fresh lime juice. Taste and adjust seasoning as needed, adding more salt, pepper, or lime juice if desired. Ladle the soup into bowls and garnish with dairy-free yogurt, microgreens, and toasted pumpkin seeds if desired.
Enjoy!
Notes:
Approximate nutrition for a 2 cup serving:
Macros: Carbs: 1.5, Fats: 1.5, Protein: .25
Calories: 247, Carbs: 32g, Fat: 13g, Protein: 3.5g
Enjoy the Flavors of Fall
This creamy vegan roasted kabocha squash soup is the perfect way to embrace the cozy vibes of the season. Its rich texture and warming spices make it ideal for chilly fall days, whether you're enjoying it fresh or reheating it for a quick, nutritious meal throughout the week.
If you make this Creamy Vegan Roasted Kabocha Squash Soup, be sure to tag us on Instagram with the hashtag #stabilitynutrition.
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I look forward to connecting with you and supporting you on your journey to lasting health!
In good health and happiness,
Elisa