Simple But Elegant Curried Kabocha Squash Soup

curried kabocha soup
Dana Angelo White
Total Time: 75 min
Prep Time: 15 min
Cook Time: 60 min
Servings: 8 (1 cup each)

Nutrition Highlights (per serving)

101 calories
6g fat
11g carbs
4g protein
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Nutrition Facts
Servings: 8 (1 cup each)
Amount per serving  
Calories 101
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 348mg 15%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 7%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 39mg 3%
Iron 1mg 6%
Potassium 457mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

The sweet and bright orange flesh of kabocha squash is overflowing with inflammation-fighting nutrients. Roasting further enhances the natural sweetness of this squash, giving this soup an extra dimension of flavor without any extra calories. A hint of spice from curry adds even more anti-inflammatory power.

This soup is easy enough to make for a weeknight dinner but looks and tastes elegant enough to make for a fancy dinner party. To dress it down, serve with a large hunk of crust whole grain bread and to dress it up, serve with toasted pine nuts and dollop of crème fraiche.


  • 1 medium kabocha squash
  • 3 tablespoons olive oil, divided
  • 1 teaspoon kosher salt
  • 2 twists freshly ground black pepper
  • 1 small onion, diced
  • 2 teaspoons curry powder
  • 1 quart low-sodium chicken stock
  • ½ cup canned tomato sauce


  1. Preheat oven to 425F. 

  2. Cut squash in half, remove seeds, then cut each piece in half for a total of 4 pieces.

  3. Place squash on a sheet pan, drizzle with 2/3 of the olive oil, season with salt and black pepper.

  4. Roast squash for 35 to 45 minutes or until tender and slightly browned.

  5. Allow to cool slightly, then scoop out the roasted flesh and discard the skin.

  6. In a large soup pot, heat remaining oil. Add chopped onion and curry powder and cook until onion begins to become translucent, about 5 minutes.

  7. Add roasted squash, chicken stock, and canned tomato sauce to the pot; bring to a boil.

  8. Reduce heat and simmer for 5 minutes.

  9. Using an immersion blender, puree until smooth.

  10. Taste for seasoning and serve.

Ingredient Variations and Substitutions

Make this soup using other roasted vegetables such as butternut squash, sweet potato, turnips, potatoes, or cauliflower. All are nutrition powerhouses.

To make this recipe vegan, simply replace the chicken broth with vegetable broth or water. The tomato adds some pleasant acidity, which a squash like this really needs. If your final product still seems like it could use more of an edge in the flavor department, add a conservative splash of rice vinegar or red wine vinegar.

Cooking and Serving Tips

Kabocha squash can be famously hard to cut. For best results cut with a sharp knife on a flat and sturdy surface. A dull knife will do more damage to the muscles in your hand than the squash! As an added bonus the seeds are edible—prepare like you would pumpkin seeds.

To save time on this recipe roast the squash up to two days in a advance and store in the fridge.

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By Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.