Silky-smooth and full of warming goodness, this Instant Pot Kabocha Squash Soup is the perfect meal for the crisp days ahead. Apple, onion, rosemary, and squash come together in a soup that is done in under twenty minutes and BONUS, full of plant-powered nutrition!
If you like this Instant Pot Kabocha Squash Soup you should try this Instant Pot Pumpkin Risotto or this Maple Curry Butternut Squash Soup.
WHY YOU'LL LOVE THIS RECIPE
- The texture and flavor of kabocha squash are a welcomed alternative to pumpkin.
- A plant-based soup recipe that is bursting with fall flavors
- A good squash soup recipe is a must-have in your repertoire. The rich flavor of kabocha soup is nourishing and perfect for weekday lunches and suppers, but it can also be fancy; you can serve up this creamy soup all throughout the holiday season.
- The striking orange color of this soup works with a plethora of garnishes like toasted seeds, swirls of cream, croutons, or sautéed greens.
- Kabocha soup can work with other flavors. For example, you could use maple syrup, coconut milk and curry powder to make a delicious squash soup. Just substitute kabocha for butternut squash to make another riff on a delicious roasted kabocha soup.
Let's Get Cooking!
INGREDIENTS and SUBSTITUTIONS
Detailed measurements and ingredients can be found within the recipe card at the end of this post.
- Whole Kabocha Squash– Kabocha squash is nutty and sweet and honestly my favorite winter squash. But we have an abundance of fall squash available in the markets you can use butternut, pumpkin, or honey nut squash as a substitution. A combination of squashes may also be interesting.
- Apple– Really, truly any apples that you have in hand will work in this recipe. I like a crisp fall apple like a honey crisp or pink lady. Also, you could toss in a few spoonfuls of applesauce in a pinch.
- Onion & Garlic– Any combination of leek/onion/garlic/shallot will work in this soup. Though I find that white onion and garlic are quite delicious with squash.
- Chicken or Vegetable Stock – Either will work perfectly fine. I always keep a supply of chicken and vegetable stock in my pantry for quick soup recipes. This is my go-to easy to grab brand. If you can't find ‘stock', feel free to use chicken broth.
- Fresh Rosemary – Fresh rosemary is key in this recipe, it brings out the savory goodness of squash. You can use dried rosemary in a pinch.
- Ghee or Olive Oil – Ghee adds an extra dose of healthy fat and rich goodness. Olive oil or coconut oil would work equally well.
What is Kabocha Squash?
Kabocha squash, also known as Japanese Pumpkin, is a winter squash and a species of Cucurbita maxima. It is a Japanese variety of winter squash known for its thin, firm dark green skin, bright orange flesh, and delightful sweet flavor. There are many kabocha recipes to try, roasted, steamed, pie, and of course soup.
Abra's Nutrition Tips – Kabocha Squash is a nutrition wonder!
Packed with vitamin C, and vitamins A and E, it supports immune function, promotes healthy skin, and aids in vision maintenance. Its rich fiber content aids in digestion and improved satiety (ahem… helps you feel full!) The significant presence of beta-carotene aids in reducing the risk of certain cancers and supports cardiovascular health. Its notable potassium content assists in regulating blood pressure and maintaining electrolyte balance. Additionally, the high levels of folate found in kabocha squash contribute to healthy fetal development and support a healthy nervous system. Wowzer, bring on the Kabocha!
TOOLS YOU WILL USE
- Instant Pot
- A Good Knife
- Cutting Board
- Measuring Cups
- Measuring Spoons
How to Make Kabocha Squash in the Instant Pot (Pressure Cooker)
- STEP ONE: Prepare Kabocha Squash: Steam whole kabocha squash in the Instant Pot. Seriously the EASIEST way to cook a kabocha squash is in a pressure cooker/instant pot or a crockpot. This will eliminate the need to chop/dice/ cut in half, i.e. you won't have to handle the hard part of dealing with hearty winter squash. Once the squash is tender, reserve the squash puree and set aside.
- STEP TWO: Sauté + Cook Instant Pot: Melt ghee or warm olive oil in the instant pot on the saute setting, add onion, apple, garlic, fresh rosemary, and kosher salt . Saute for five minutes until the aromatics soften and the onion looks translucent. Add squash puree and stock. Place the lid on the instant pot, move the dial to the sealed position, and cook on the manual setting for 4 minutes.
- STEP THREE: Blend and Garnish! Activate quick release, stir the kabocha squash soup, and blend using either an immersion blender or by carefully adding all of the ingredients into a countertop blender. Blend until thick and creamy. Garnish – The best part of pureed kabocha squash soup is the garnish! I love adding tender massaged kale and finely diced apple. You can add sour cream, yogurt, toasted pumpkin seeds, or croutons.
INSTRUCTIONS STOVE TOP
- STEP ONE: In a large Dutch oven or soup pot, saute onion, apple, garlic, and rosemary in ghee for 5 minutes or until the onions become soft. Add reserved kabocha squash, kosher salt, and vegetable stock. Cook for 15 minutes on medium-high heat. Stir well, blend, garnish, serve.
MASTER THIS RECIPE! HEALTHY KABOCHA SQUASH RECIPE TIPS
- 1. Have some extra stock on hand: I find that oftentimes squash soup is too thick. You may need to add additional stock or water to thin the soup to your liking. 3 cups of stock or chicken broth worked perfectly for me but if your kabocha squash is smaller or larger you may need more or less.
- 2. Skip peeling the squash (like in this recipe) for a time-saving short cut: Steaming or roasting the squash ahead of time eliminates the need to peel the squash which can be a tricky task and take a long time. See the recipe notes for how to make this soup without an Instant Pot/pressure cooker.
- 3. Have fun garnishing the soup! Adding a garnish to squash soup brings a fun element of flavor or texture. Toasted pumpkin seeds, fresh cracked black pepper, massaged kale, savory granola or a swirl of coconut cream are some of my favorites.
STORAGE/REHEATING/FREEZING INSTRUCTIONS
- FREEZE IT – This soup freezes well and can be frozen for up to three months in an airtight container.
- STORE IT – You can store Kabocha squash soup in an airtight container in the refrigerator for up to 6 days.
- REHEAT IT – Reheat the soup gently over medium heat in a saucepan. You do not want the soup to scorch or burn on the bottom.
FAQ
Kabocha squash is a wonderful stand-in for butternut squash in recipes. Try kabocha squash in your soups, gratins, and baked goods. It may have a slightly sweeter and nuttier flavor but it is brilliantly orange and full of squash-like goodness like butternut squash.
Kabocha squash tastes like a cross between pumpkin, acorn squash, and sweet potato. The flesh of the squash has a drier texture than pumpkin but when blended in soups it becomes velvety and smooth. It is sweet, rich, and nutty.
Kabocha squash is available in most grocery stores, Asian supermarkets, and at your local farmer's markets. It may be sold as Japanese squash or Japanese pumpkin so be sure to ask or look for the firm dark green skin.
Yes! You can cook kabocha squash in the slow cooker, scrub the squash, add to a slow cooker, and cook on high for 3-4 hours or on low for 6-8 hours or until the flesh is fork tender. Once the squash is cooked you can follow the Instant Pot instructions and cook on high for 3-4 hours.
DIETARY MODIFICATIONS FOR THIS RECIPE
This recipe is gluten-free, paleo, whole 30, low fodmap, and vegetarian.
- Vegan – Use vegetable broth and coconut oil or olive oil in place of ghee.
I can’t wait for you to try this Instant Pot Kabocha Squash Soup Recipe! When you make it, snap a photo and tag me on Instagram @abrapappa or use the hashtag #abraskitchen so I can feature your photo!
If you’ve tried this recipe, don’t forget to rate and leave a comment below. I love to hear from people who’ve made my recipes!
Healthy Kabocha Squash Soup
Equipment
- Pressure Cooker optional, you can also follow the stove top instructions
Ingredients
- 1 whole kabocha squash 3 cups puree
- 1 apple peeled, cored and chopped
- 1 onion diced
- 3 garlic cloves chopped
- 3 cups chicken or vegetable stock
- 1 tbsp. fresh rosemary chopped
- 1/4 tsp. salt
- 1/8 tsp. pepper
- 1 tbsp. ghee or olive oil
Garnish (optional)
- 1 cup sliced kale
- 1/4 cup diced apple
- 1/4 tsp olive oil
- 1/4 tsp apple cider vinegar
Instructions
Prepare Kabocha Squash
- INSTANT POT/ PRESSURE COOKER – Add 2-3 cups of water into the bottom of the pressure cooker, add the trivet and the entire squash on top of the trivet. No cutting or poking holes into the squash necessary. Close lid securely and set vent to "sealing". Cook on manual for 15 minutes or until a knife can easily be inserted into the squash. When cool enough to handle remove it from the instant pot and cut open, scrape out seeds and throw away. Carefully spoon out the squash (away from the skin) and reserve.
- OVEN: Using a very sharp knife cut the kabocha squash into quarters. Scrape out the seeds and discard. Drizzle the squash with a bit of olive oil, salt and pepper and roast at 425 for 40-60 minutes or until tender. When cool enough to handle carefully cut off the outer skin and reserve the tender squash.
SOUP INSTRUCTIONS INSTANT POT/PRESSURE COOKER
- Turn instant pot to sauté setting.
- Put ghee or olive oil in the instant pot and sauté the onion, apple, garlic, rosemary and salt for 5 minutes to soften and allow the onions to become translucent.
- Add squash puree and stock. Close the lid secruely and set vent to "Sealing" cook on manual setting for 4 minutes.
- Add more stock if needed.
SOUP INSTRUCTIONS STOVE TOP:
- In a large soup pot, saute onion, apple, garlic and rosemary in ghee for 5 minutes or until the onions become soft. Add reserved kabocha squash and vegetable stock. Cook for 15 minutes on medium heat. Stir well, blend, garnish, serve.
KALE APPLE GARNISH
- Massage kale leaves with olive oil and apple cider vinegar, toss in apples and garnish each bowl with a spoonful of kale/apple salad
Notes
Nutrition
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