You will love this healthy, creamy, and delicious red kuri squash soup flavored with ginger, coconut milk, and apple!
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why you will love this recipe
- This red Kuri squash soup is vegan, whole30, and paleo-friendly making it perfect for those on special diets.
- easy to make
- requires no peeling!
what is red kuri squash?
Red Kuri squash, also known as Hokkaido Pumpkin, is native to Japan and predominantly grown on Hokkaido Island, hence the name.
- It belongs to the Hubbard squash group and was introduced in Japan in the 1870s. It has a hard peel, and a soft inner core.
- This winter squash which weighs on average about 500grams - 4kgs (so approximately 1-7 pounds), looks similar to a regular pumpkin but with a more lopsided shape.
- It is one of the easiest pumpkins or squash one can prepare, mostly due to the fact that you do not have to peel it. The cooked skin is edible and actually contains beta-carotene and vitamin A, making it very healthy.
- It has seen increasing popularity in the kitchen, where it is used in many recipes such as soups, stews, curries, and even desserts! It is normally available to buy in the market or supermarkets, somewhere between late summer to the end of winter.
ingredient notes
This segment gives a summary of the ingredients you will need for this recipe, as well as possible substitutions. You will find the full measurements and detailed instructions in the recipe card below.
- Hokkaido pumpkin (red Kuri squash) - about two pounds or one kilo is all you require for this vegan recipe.
- apples - the apples give the soup a deliciously sweet note without being overbearing.
- seasonings and aromatics- ginger, paprika, nutmeg, curry powder, salt, and pepper.
- onion - white or red onion is ok. I personally don't recommend using spring onion.
- olive oil - you can also use your preferred healthy cooking oil, such as avocado oil or coconut oil. I used olive oil for this recipe as it was what I had in my pantry at that time.
- vegetable broth - feel free to substitute the vegetable broth with water. When using store-bought vegetable broth, check on the salt first. Some brands normally contain a lot of salt or sodium which means you may have to use less salt compared to that required in the recipe.
useful tips
- When selecting pumpkins, avoid those with significant surface damage or dents, as these can lead to quicker spoilage. To store an uncooked pumpkin, first wipe its surface with a dry cloth to remove moisture and prevent mold. Then, cut the pumpkin into chunks, place them in an airtight container or bag, and refrigerate for up to 3 days. For longer storage, uncooked pumpkin chunks can be frozen for up to 3 months.
- Once you have cut the pumpkin before cooking, do not throw away the seeds. Rather, set them aside to use in other recipes, for example as a garnish.
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Recipe updated (slightly shortened on the 19th of October, 2023).
📖 Recipe
Red Kuri Squash Soup
You will love this delicious and creamy red kuri squash (Hokkaido) soup with ginger, curry, apple, and coconut milk. This recipe is vegan, whole30, and paleo-friendly.
Equipment
a sharp knife
a soup pot or a pot deep enough to fit the ingredients
blender or food processor
Ingredients
- 1 kg Hokkaido pumpkin or about 2 pounds
- ½ kg sweet apples or approximately 1 pound
- grated ginger about a teaspoon
- 1 teaspoon sweet paprika
- ½ teaspoon nutmeg
- ½ teaspoon curry powder
- 1 onion medium-sized
- 1 litre vegetable broth
- 1 cup coconut milk
- 2 tablespoon oil (olive oil, coconut oil or avocado oil)
- pumpkin seeds or oil to garnish optional
- salt and pepper to taste
Instructions
- Dice the onion and grate the ginger. Wash the pumpkin, slice it into halves and remove the seeds then slice it into cubes. Wash the apples, remove the core and seeds then slice into quarters.
- In a large pot, heat oil and fry the onion and the ginger. Next, add the vegetable broth, cubed pumpkin, diced apple, sweet paprika powder, nutmeg, curry powder, salt, and pepper. Cover and allow it to simmer under medium heat for 20-30 minutes checking on it from time to time.1 kg Hokkaido pumpkin, ½ kg sweet apples, grated ginger, 1 teaspoon sweet paprika, ½ teaspoon curry powder, 1 onion, 1 litre vegetable broth, 2 tablespoon oil, salt and pepper to taste, ½ teaspoon nutmeg
- Once cooked and tender, remove from the heat then blend or process. Next, add the coconut milk and check again for salt and pepper. Feel free to add more water or vegetable broth, if the soup is too thick.1 cup coconut milk
- Pour into bowls and garnish the soup with pumpkin seeds or pumpkin oil. This is however totally optional, the soup will still taste amazing without garnish.pumpkin seeds or oil to garnish
- Serve with some bread or enjoy it as it is.
Notes
- When buying pumpkins, check for dents and choose one that does not have much damage on the surface. Dents tend to reduce the time the pumpkin can be stored as they act as an entryway for micro-organisms that cause decay.
- Once you have cut the pumpkin before cooking, do not throw away the seeds. Rather, set them aside to use in other recipes, for example as a garnish.
Nutrition
Calories: 234kcalCarbohydrates: 23.2gProtein: 4.2gFat: 13.6gSaturated Fat: 5.7gCholesterol: 0mgFiber: 4.3gSugar: 14.7g
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frequently asked questions
What does Hokkaido or Red Kuri Squash Taste Like?
Red Kuri squash has a sweet flavor, typical of pumpkins. Cooking or roasting it with the skin on will give it a nutty and creamy flavor, similar to cooked chestnuts. They tend to be fleshy and juicy, making them suitable for use in making purees, soups, casseroles, salads, and cakes.
Do you have to peel Hokkaido or Red Kuri Squash?
The answer is no. You do not need to peel Hokkaido. It is actually recommended to consume the skin as it is very nutritious. It contains a large amount of beta-carotene, which is what gives the squash its orange color.