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Kabocha Squash Soup

Apple Ginger Kabocha Squash Soup

A velvety smooth kabocha squash soup with tart Granny Smith apples and zesty ginger. Delicious as a main course or when combined with a sandwich. Vegan and gluten free. 
Course Soup
Cuisine American, Japanese
Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings 4 people
Calories 194kcal


  • 1 kabocha squash peeled, deseeded, and diced into 1" cubes
  • 1 tablespoon olive oil
  • 1 yellow onion diced
  • 2 Granny Smith apples cored and diced
  • 2 tablespoon fresh ginger chopped
  • 4 cups vegetable stock
  • ½ cup apple cider


  • Prepare the kabocha squash by peeling it with a vegetable peeler or knife, and slicing it in half and then in half again. Use a spoon to remove the seeds, and then dice the squash into ~1" cubes (they can be roughly chopped). You can discard the seeds or roast them for a snack or soup topping.
  • In a large pot, heat the olive oil over medium hight heat. Add the onion and sauté for approximately 5 minutes before adding the squash, apples, and ginger. Season with salt and pepper. Pour in the vegetable stock and bring to a boil. Cover and simmer for approximately 20 minutes, or until the squash is tender when touched with a fork.
  • Remove the pot from heat and use an immersion blender to blend the soup until smooth. Alternatively, you can use a regular blender and purée the soup in batches.
  • Stir in the apple cider after the soup is blended. Try a spoonful of the soup and add more ginger and/or apple cider to taste.
  • Keep the soup warm on the stove until you serve it. Garnish with roasted pumpkin seeds, fresh thyme, a dollop of yogurt, more ginger, or diced apples. Enjoy!


Prep tips: Kabocha squash can be very difficult to peel and cut. Make sure you set aside enough time to do this (it can take up to 10-15 minutes), and use a sharp knife to stay safe. The delicious taste and beautiful color of kabocha squash is worth the prep time. 
Blending tips: If you use a regular blender to purée this soup, make sure to not overfill it as the liquid will be very hot, and crack a corner of the lid to let steam escape. Alternatively, you can take out the middle of the lid and hold a dish towel over it while blending. Blending the soup in batches is the safest way to do it.
To make in the slow cooker: Combine all ingredients except for the apple cider and cook on low for 6-7 hours, or high for 3-4 hours, until the squash is fork-tender. Blend, and stir in the apple cider before serving.
Storage: Store in an airtight container in the fridge for 4-5 days, or in the freezer for a few months. Thaw before reheating on the stove or in the microwave.


Serving: 2cups | Calories: 194kcal | Carbohydrates: 41g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Sodium: 953mg | Potassium: 969mg | Fiber: 6g | Sugar: 20g | Vitamin A: 3625IU | Vitamin C: 34mg | Calcium: 75mg | Iron: 1mg