It was only some years ago when I tried for the first time the red kuri squash soup recipe I’m presenting you today. Since then it has become a clean eating soup staple for my family and me – at least in autumn/winter time.
I have to admit that for most of my life squashes where only part of a colorful indoor and outdoor fall decoration.
Gorgeous, delicious and healthy
This simple, creamy soup however changed everything. Heads up! Although this vegetable is often also called “Hokkaido pumpkin” it belongs to the Hubbard squash group. Look at the picture below. Is this not the most gorgeous color you’ve ever seen in a vegetable soup?
By the way its “saturated orange” comes from the beta carotene, a pre-cursor to Vitamin A that is known for its huge antioxidant power. And then its taste…Nutty flavour and sweet, this squash soup is hard to resist.
My favorite way to serve it
This is not only my favorite of all types of squashes but preparing it as a fall vegetable soup is also my preferred way to use it. I promise, once you’ll try this fiber rich one pot meal you will be hooked too. I love to serve it in coconut bowls with some slices of whole grain bread. Sprinkling some pumpkin seeds over the soup not only pleases the eye but increases your fiber consumption even more.
Easy preparation: no need to peel it!
As most of my clean eating soup recipes it is also easy to prepare and can be ready within 30 minutes. The good news about Hokkaido pumpkins is that you don’t have to peel them.
The hardest part in the preparation process is to cut the veggie in two halves.
Patience and a good chef’s knife should do the trick or maybe you can ask your better half for help. I’m lucky as my hubby enjoys carving pumpkins anyway. Most often he will split open the vegetable for me, deseed it and cut it into cubes.
Without further ado, here is my favorite recipe for you:Print
Red Kuri Squash Soup Recipe
A delicious and healthy pumpkin soup
- Prep Time: 15
- Cook Time: 20
- Total Time: 35
- 2 lb /900 gr Hokkaido squash cubes
- 1 medium onion, finely chopped
- some vegetable broth (3 flu oz./90 ml)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 inch piece of ginger, minced
- 1 teaspoon salt
- 1/4 teaspoon freshly ground pepper pepper
- 25 flu oz./750 ml milk
- 8 flu oz./236 ml whipping cream/heavy cream
- In a large saucepan or pot, sauté onions and Hokkaido pumpkin cubes in hot olive oil for three minutes, stirring occasionally.
- Add vegetable broth and let it come to a boil.
- Reduce heat to simmer.
- Cover and cook about 20 minutes.
- Add milk and cream.
- Purée with a hand blender.
- Taste with lemon juice, ginger, salt and pepper.
- Garnish with some cream and pumpkin seeds before serving.
- Tip 1: Serve it with some whole grain bread
- Tip 2: The sweet red kuri squash soup can be frozen for up to 2 months
- Tip 3: You can replace ginger with curry powder
- Serving Size: 4
Adjust ingredients for weight management
To save animal fat you can use skim milk although I know that it is more processed and not as clean as whole milk. But hey, with my 80/20 approach to clean eating this is a great compromise.
If however you want the pumpkin soup to be creamier and richer you can increase the amount of heavy cream while decreasing the amount of milk at the same time.
If you need a vegan version you can use coconut milk instead of milk and cream.
Replace Hokkaido with butternut squash
Butternut squash is a great Hokkaido pumpkin substitute for this autumn soup recipe. But I feel the one pot meal still tastes much better with red kuri squash. Let me know what you think in the comment section below.
Red kuri squash recipe variation
Hokkaido pumpkin is a typical winter squash that I get often delivered in my vegetable subscription box from October till March. After several rounds of fall soup meals For variation I sometimes cook the squash as wedges on a baking sheet in the oven. For the wedges I use the same marinade (some olive oil with rosemary) as I would use for (sweet) potato wedges.