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Home » Recipes » Creamy Kabocha Squash and Cauliflower Soup

Christel OerumBy Christel Oerum on November 19, 2016, Updated February 9, 2020
Recipes

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Creamy Kabocha Squash and Cauliflower Soup

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Creamy Kabocha Squash and Cauliflower Soup (Dairy-Free with Vegan Option)

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!)

Creamy Kabocha Squash and Cauliflower Soup in a small bowl with garnish on top

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.

Small bowl of soup with garnish as seen from above with a spoon on the side

 

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. 

Storage

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:

  • Vegan Mushroom Soup
  • Coconut Chicken Soup
  • Vegan Black Bean Soup

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!

 
Recipe Card

Creamy Kabocha Squash and Cauliflower Soup (Dairy-Free with Vegan Option)

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!)
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Author:Christel Oerum
Servings:4 servings
Creamy Kabocha Squash and Cauliflower Soup (Dairy-Free with Vegan Option)
5 from 3 votes
Review Print

Ingredients

  • 2 tbsp. olive oil
  • ½ yellow onion, (diced)
  • 3 cloves garlic, (minced)
  • 1 tbsp. fresh ginger, (minced)
  • 2 ½ cups cauliflower florets
  • 2 ½ cups cubed kabocha squash
  • ½ tsp. ground cardamom
  • ¼ tsp. cayenne
  • 2 bay leaves
  • 4 cups chicken or vegetable broth
  • ½ cup unsweetened vanilla almond milk
  • ½ tsp. salt
  • ¼ tsp. pepper
US Customary - Metric

Instructions

  • 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.

Recipe Notes

This recipe is for 4 bowls of soup.
Kabocha squash, or "Japanese Pumpkin," can be found year round, but its peak season is late summer to early fall. Check your local Trader Joe’s, Whole Foods, or Asian grocer. A ripe squash should have a deep green color with golden flecks and feel very dense.
You can store the soup in an airtight container in the refrigerator for 4-5 days, or freeze it for several months.

Nutrition Info Per Serving

Nutrition Facts
Creamy Kabocha Squash and Cauliflower Soup (Dairy-Free with Vegan Option)
Amount Per Serving
Calories 125 Calories from Fat 69
% Daily Value*
Fat 7.7g12%
Saturated Fat 0.9g5%
Polyunsaturated Fat 0.8g
Monounsaturated Fat 5.2g
Sodium 1185mg49%
Potassium 219mg6%
Carbohydrates 11.6g4%
Fiber 3g12%
Sugar 5.9g7%
Protein 3.4g7%
Vitamin A 3045IU61%
Vitamin C 51.6mg63%
Calcium 90mg9%
Iron 0.8mg4%
Net carbs 8.6g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Soup
Cuisine: American
Keyword: cauliflower soup, kabocha squash soup, squash soup, vegan soup
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Categories: Recipes Tags: Dairy Free, Gluten Free, Vegan, 30 min or less, Soup

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum

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