This delicious, healthy recipe for Creamy Kabocha Squash and Cauliflower Soup is the perfect comforting soup to warm you up on a cold day (without any heavy cream or cheese!)
Pureed, silky smooth soups are such a great way to satisfy your cold-weather cravings.
But creamy soups don’t mean you need heavy cream or loads of cheese. In fact, the same rich texture can be achieved by simply pureeing hearty, seasonal produce with fresh and dried herbs, the broth of your choice, and a touch of almond milk.
Kabocha squash and cauliflower are the perfect base for a creamy, nutrient-packed soup, reinforced by a healthy dose of fresh ginger, ground cardamom, and cayenne, that can be ready in less than 30 minutes!
How to make creamy kabocha squash and cauliflower soup
I love how this soup comes together quickly and freezes incredibly well. It’s the perfect dish to make on a busy weeknight, or on a meal prep Sunday when you have a packed week looming ahead.
Step 1: Warm olive oil in a large saucepan or Dutch oven over medium heat.
Step 2: Add onion, garlic, and ginger. Sautée until fragrant and onions are starting to become translucent, about 3 minutes.
Step 3: Add cauliflower, squash, cardamom, cayenne and bay leaves. Stir to combine, then add broth.
Step 4: Bring mixture to a boil and then turn down to a low simmer. Cook for 10 minutes or so, until squash can easily be pierced with a fork.
Step 5: Remove mixture to a high-powered blender to puree, or use an immersion blender in your cooking vessel.
Step 6: Once soup is smoothly pureed, return to the saucepan or Dutch oven over low heat. Stir in almond milk and season with salt and pepper.
Enjoy immediately or let cool and freeze for up to a few weeks.
What is kabocha squash?
If you’ve never cooked with kabocha before, you’re about to discover your new favorite winter squash.
It is also known as a “Japanese Pumpkin,” and while it may look a bit like a pumpkin, the taste is closer to that of a sweet potato.
You can usually find it year round, but its peak season is late summer to early fall. A ripe squash should have a deep green color with golden flecks and feel very dense.
Check your local Trader Joe’s, Whole Foods, or Asian grocer.
This rich and creamy soup can be enjoyed hot off the stove, or cool and save it for a crazy day when you don’t have time to be in the kitchen.
You can store the soup in an airtight container in the refrigerator for 4-5 days, or freeze it for several months.
Either way, you’ll have a delicious, nutritious meal ready in no time!
More healthy soup recipes
If you’re looking for more nutrient-dense, easy-to-make soup recipes to warm you up on a chilly day, then we have you covered. Here are some of my favorite soup recipes that I make all the time:
Or you can read my roundup of the best low-carb soup recipes from Diabetes Strong and other great recipe websites!
When you’ve tried this healthy soup, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Creamy Kabocha Squash and Cauliflower Soup (Dairy-Free with Vegan Option)
- 2 tablespoon olive oil
- ½ yellow onion, (diced)
- 3 cloves garlic, (minced)
- 1 tablespoon fresh ginger, (minced)
- 2 ½ cups cauliflower florets
- 2 ½ cups cubed kabocha squash
- ½ teaspoon ground cardamom
- ¼ teaspoon cayenne
- 2 bay leaves
- 4 cups chicken or vegetable broth
- ½ cup unsweetened vanilla almond milk
- ½ teaspoon salt
- ¼ teaspoon pepper
- Warm olive oil in a large saucepan or Dutch oven over medium heat.
- Add onion, garlic, and ginger. Sautée until fragrant and onions are starting to become translucent, about 3 minutes.
- Add cauliflower, squash, cardamom, cayenne and bay leaves. Stir to combine, then add broth.
- Bring mixture to a boil and then turn down to a low simmer. Cook for 10 minutes or so, until squash can easily be pierced with a fork.
- Remove mixture to a high-powered blender to puree, or use an immersion blender in your cooking vessel.
- Once soup is smoothly pureed, return to the saucepan or Dutch oven over low heat. Stir in almond milk and season with salt and pepper.
Was wondering if I could substitute another kind of squash? Would have a hard time finding the Kabocha squash here where I live. No Trader Joes, Whole foods, or Asian grocer, just Walmart and HEB. T2D here and only allowed 90carbs per day, 30 per meal, plus an a vegan so this looks great and I could have somthing else with it also.
Christel Oerum says
I would try and find other types of squash that are on the sweeter side. You can try butternut squash or other types of winter squash. And let me know how it works out, please
Use Butternut and it came out great. Had soup and salad for dinner, so yummy!
Christel Oerum says
Great, thank you for letting us know