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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 tbsp olive oil
  • 1 yellow onion diced
  • 2 Granny Smith apples cored and diced
  • 2 tbsp fresh ginger chopped
  • 4 cups vegetable stock
  • 1/2 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. 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. 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