CREAMY KABOCHA SQUASH SOUP
I am a huge fan of creamy plant-based soups and the reason is pretty simple – they are quick and easy to make, very convenient, filling, and packed with healthy ingredients just like this roasted squash and lentil soup.
This soup combines Kabocha squash, white lentils, and spices. Plus, I added cashew cream for the ultimate creamy consistency.
You can serve this soup as a light lunch or dinner. The soup is vegan (dairy-free), soy-free, and gluten-free.
MEET THE INGREDIENTS
- Olive oil
- Onion
- Garlic
- Roasted Kabocha squash (check How to roast Kabocha squash)
- White lentils (or use red or yellow lentils instead)
- Spices – turmeric powder, cinnamon, cardamom powder, ginger powder
- Salt
- Cashew cream (check How to make cashew cream)
KABOCHA SQUASH
Kabocha squash, also known as Japanese pumpkin, has a bright orange color and a texture similar to sweet potatoes. The flavor is rich, sweet, and slightly nutty. It is mainly dark green, but some varieties have bright yellow stripes in places.
NUTRITION FACTS
In terms of nutrition, Kabocha squash has quite a lot to offer. It is an excellent source of vitamin A (it provides almost 300% of the daily value for a 2,000-calorie diet). It also a good source of vitamin C and provides small amounts of iron, calcium, some B vitamins, potassium, and magnesium.
Even though kabocha is naturally sweet, it is pretty low-carb and keto-friendly. It’s certainly a great addition to a healthy diet.
1 cup (245g) of cooked kabocha squash contains approximately:
Calories: 49
Fat: 0.2
Carbs: 12
Protein: 1.8
Dietary fiber: 2.7
VERSATILE JAPANESE SQUASH
This versatile Japanese squash is perfect for roasting, stuffing, pureeing, baking, steaming, and more. It works well as a substitution in recipes that call for pumpkin or sweet potatoes.
The skin is edible and also an excellent source of fiber.
HOW TO PEEL IT
Wash Kabocha squash well and pat it dry with a dishtowel. Cut the stem end off and then cut the squash vertically, from the stem end to the bottom end. Push the halves apart with your hands. Using a spoon, scoop out the seeds and stringy flesh.
HOW TO STORE IT
Store kabocha at room temperature in a cool, dry, and dark place for up to 1 month.
HOW TO MAKE ROASTED SQUASH AND LENTIL SOUP
CASHEW CREAM
- Place all the ingredients into a high-speed blender and blend until smooth (or you can use the immersion blender).
SOUP
- Thoroughly rinse white lentils in a mesh strainer and set aside.
- Heat 1-2 tablespoons of olive oil in a large pot over medium heat. Add chopped onion and cook for a few minutes until translucent while stirring frequently. Stir in minced garlic and cook until fragrant, about 1 minute.
- Add approx. 800 g roasted Kabocha squash flesh, white lentils, 1300 ml water, and cashew cream, and bring the soup to a boil. Add all the spices and season with salt.
- Reduce heat to low-medium, cover, and allow to simmer for about 30 minutes or until the lentils are tender. Stir occasionally. Taste and adjust seasonings as needed.
- When the soup is done, use the immersion blender to puree the soup completely.
- Feel free to add more water if the soup is too thick to your liking and adjust seasonings accordingly.
SERVING SUGGESTION
Pour the soup into bowls, garnish with roasted cashews, parsley, chili flakes, and mint leaves.
TIPS AND HOW-TOS
White lentils: Red and yellow lentils can be used instead of white (the color of the soup may slightly vary if you use red and yellow lentils and might be more orange).
HOW TO ROAST KABOCHA SQUASH
- Preheat oven to 200°C.
- Line a baking sheet with parchment paper.
- Wash Kabocha squash well and pat it dry with a dishtowel.
- Cut the stem end off and then cut the squash vertically, from the stem end to the bottom end.
- Push the halves apart with your hands.
- Using a spoon, scoop out the seeds and stringy flesh.
- You can cut each half into 2 wedges (lengthwise).
- Bake for 35-50 minutes (depending on the size) or until the squash is fork-tender and browned in places.
- Check at 35 minutes by inserting a fork into the center. It should be soft. If not, return to the oven and check again in 10 minutes. Let it cool down a bit before peeling.
- Scoop the flash with a large spoon (you’ll need approx. 800 g for the soup).
ROASTED SQUASH AND LENTIL SOUP IS
- Vegan
- Gluten-free
- Soy-free
- Dairy-free
- Nutrient-packed
- Flavorful
- Creamy
Thank you for stopping by! If you try this recipe, please let us know what you think in the comments section below. Your feedback means a lot to us! Also, if you post it on Instagram, please tag us with @alltheworldisgreen because we love to see your remakes.
Roasted Squash and Lentil Soup
Equipment
Ingredients
Cashew cream
- 80 g cashews previously soaked in water for 2-3 hours
- 200 ml water
Soup
- 1-2 tablespoons olive oil
- 1 onion chopped
- 3-4 cloves garlic minced
- 800 g roasted Kabocha squash
- 200 g white lentils
- 1300 ml water
- 1 teaspoon turmeric powder
- 1 teaspoon cinnamon
- 1/2 teaspoon cardamom powder
- ginger powder to taste
- salt to taste
Instructions
How to roast Kabocha squash
- Preheat oven to 200°C.
- Line a baking sheet with parchment paper.
- Wash Kabocha squash well and pat it dry with a dishtowel.
- Cut the stem end off and then cut the squash vertically, from the stem end to the bottom end. Push the halves apart with your hands.
- Using a spoon, scoop out the seeds and stringy flesh. You can cut each half into 2 wedges (lengthwise).
- Bake for 35-50 minutes (depending on the size) or until the squash is fork-tender and browned in places.
- Check at 35 minutes by inserting a fork into the center. It should be soft. If not, return to the oven and check again in 10 minutes. Let it cool down a bit before peeling.
- Scoop the flash with a large spoon (you'll need approx. 800 g for the soup).
Cashew cream
- Place all the ingredients into a high-speed blender and blend until smooth (or you can use the immersion blender instead).
Soup
- Thoroughly rinse white lentils in a mesh strainer and set aside.
- Heat 1-2 tablespoons of olive oil in a large pot over medium heat. Add chopped onion and cook for a few minutes until translucent while stirring frequently. Stir in minced garlic and cook until fragrant, about 1 minute.
- Add approx. 800 g roasted Kabocha squash, white lentils, 1300 ml water, and cashew cream and bring the soup to a boil. Add all the spices and season with salt.
- Reduce heat to low-medium, cover, and allow to simmer for about 30 minutes or until the lentils are tender. Stir occasionally. Taste and adjust seasonings as needed.
- When the soup is done, use the immersion blender to puree the soup completely.
- Feel free to add more water if the soup is too thick to your liking and adjust seasonings accordingly.
Serving suggestion
- Pour the soup into bowls, garnish with roasted cashews, parsley, chili flakes, and mint leaves.
Nutrition facts
* The nutritional information provided is calculated automatically and should be used as an estimate.
