Soup is the perfect meal for cooler weather. This roasted kabocha squash soup recipe is a bowl full of good carbs. It is my favorite soup to eat on a cold day.
Net carbs 5g
This roasted kabocha squash soup recipe can be served chunky or creamy. Try this absolutely wonderful soup for the perfect meal on a chilly day.
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Can diabetics eat kabocha squash?
A cup of nutritious kabocha squash has 8g of carbs. Kabocha is a healthy food rich in fiber and is low glycemic making it an excellent carb choice for diabetics.
In fact, a popular zero net carb sugar substitute is made from extracting natural pentose from kabocha squash.
Ingredients
You can make this soup vegan or vegetarian by adjusting the type of broth that you choose to use when making this soup.
roasted kabocha squash
This recipe calls for kabocha squash, which is a type of Japanese pumpkin. You can find kabocha at an Asian market or sometimes at farmers markets.
If you have time, roast the squash whole in a 350°F oven for an hour until fork tender. Let cool. Then place it on a cutting board, cut it in half and scoop out the seeds.
If you are starting off with an uncooked squash cut it into cubes first.
Salt and pepper
Freshly ground black pepper is recommended.
Broth
You can use miso soup, vegetable broth, vegetable stock, chicken broth, or chicken stock.
Optional ingredients
- Kale - I added kale here
- Other vegetables
- Cooked sausage - I used pork chorizo here. You can use beef chorizo, seitan chorizo or turkey chorizo.
- Cooked meat like chicken
- Toasted pumpkin seeds
- Coconut milk
- Coconut cream
- Curry powder
- Almond milk
- Sour cream
- Heavy cream
- Onions
- Chopped parsley
- Spices
- Olive oil
- Maple syrup (add 13g carbs per tablespoon)
Substitutions
If you can't find kabocha squash, try a sweet Winter squash or sweet potato.
- acorn squash
- sweet potato
- butternut squash
Equipment
You'll need a large soup pot with lid and a ladle.
How to make this amazing soup
Place ingredients in a soup pot and bring to a boil, lower to medium heat and simmer until cooked through.
For chunky soup - add chunks of sausage or meat, like chorizo, and cooked green leafy vegetables like kale. This is such a great combo.
For creamy soup - puree the soup with an immersion blender, then stir in a few spoonfuls of coconut cream, heavy cream or sour cream.
How to serve this soup
You can serve this soup chunky or creamy.
This soup is a complete meal in itself. Just serve this soup hot in a cozy bowl with or without toasted bread depending on your carb budget.
How to store this soup
Refrigerate leftover soup in an airtight container for up to 5 days.
This soup freezes well. You can freeze this soup in an airtight container for up to a month.
Frequently asked questions
To roast kabocha squash, just place the whole squash on a baking sheet intact. Bake in a 350°F oven for 1 hour. Cool completely before handling. You can make this ahead of time and keep refrigerated for up to a week. When you are ready to use it, just split it open with a knife and use a spoon to scrape out the pulp and seeds. The seeds are edible. If you want to eat the seeds, you can wash the pulp away from the seeds, then roast the seeds in the oven until crisp.
Kabocha squash is sweet and earthy with a dense, creamy texture.
Squashes like kabocha squash, my favorite type of squash, can fit a low-carb budget with only 8 grams of carbs per cup. The fiber and starches in the squash helps you feel full. If you watch your portion size, kabocha squash can be Keto-friendly too.
Kabocha squash contains a fair amount of anti-oxidant rich Vitamin A. 1 cup of kabocha squash provides 300% of the daily recommended value of vitamin A. It is absolutely worth eating. The dark green skin is also good to eat. You may find gnarly bits on the skin, just peel them off with a knife or vegetable peeler.
Kabocha squash soup recipe card
- Total Time: 30 minutes
- Yield: 16 cups 1x
- Diet: Diabetic
Description
Soup is the perfect meal for cooler weather. This roasted kabocha squash soup recipe is a bowl full of good carbs. It is my favorite soup to eat on a cold day.
Ingredients
1 kabocha squash, roasted (about 1 pound or about 2 cups) cut into chunks, seeds and pulp removed
1 bunch kale (3 cups), shredded
1 package (12 oz) spicy chorizo sausages, sliced
2 quarts chicken stock
1 teaspoon garlic powder
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon coriander
¼ teaspoon ancho chili powder
¼ teaspoon allspice
¼ teaspoon vanilla extract
Instructions
Combine ingredients in a large soup pot. Then boil over high heat for 5 minutes. After 5 minutes, lower the heat and let simmer for about 15 minutes or until vegetables are tender. Add more time if you are starting with raw kabocha squash. Cook squash until fork tender.
Notes
One serving is 2 cups. This recipe serves 8.
The seasonings are optional, but recommended. If you don't have them don't sweat it (pun intended).
The green rind on the kabocha squash is edible and tasty. You can leave it on or remove it. I leave it on because it is delicious and I like how it looks.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Boil
- Cuisine: American
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