The Perfect Fall Soup

kabocha squash soup

When the weather cools off (or, gets below 100 degrees as it is in Phoenix), it's time to start thinking about fall soups! Soup is an excellent way to nourish and warm your body, keep your digestive system healthy, and boost your immunity.  There are so many amazing soup recipes - the options are endless. This one, for kabocha squash soup, is my favorite for several reasons.

Kabocha Squash

Kabocha Squash

Kabocha, also referred to as Japanese pumpkin or kabocha squash, is a seasonal vegetable that peaks in the fall through winter. It is revered for its mild, sweet flavor (similar to a sweet potato) and has a tender skin you can eat (after it's cooked). Kabocha squash is perfect for roasting, pureeing, stuffing, and more.  The kabocha doesn't just taste good, it is full of health benefits: it's high in the anti-oxidant beta-carotene, which gives you a boost of vision-protecting Vitamin A; the skin is a great source of fiber; and kabocha is naturally sweet meaning you won't need to add sugar or sweetner to your kabocha dishes.  Pick up a kabocha at the grocery store and explore all the possibilities of this squash, starting with a lovely soup perfect for fall.


  • 1 Kabocha squash
  • 1/2 onion, chopped
  • 1 TBS ghee
  • 2 C broth of your choice (chicken or vegetable work best here; this is also a great place to use your bone broth!)
  • 1 C full-fat coconut milk (canned)
  • Salt and pepper
  • Coconut cream (optional, for garnish)
  • Parsley (optional, for garnish)


  1. Wash the exterior of the kabocha squash. CAREFULLY cut in half and remove seeds and inner strands of the squash (kabocha squash is notoriously hard; use caution when cutting).
  2. Slice the kabocha into 1 inch cubes; remove exterior skin if desired or leave skin on for extra fiber boost. Set slices aside.
  3. In a medium pot, melt ghee, add onion, salt, and pepper and saute until onion is translucent and softened.
  4. Add kabocha and saute together with onions until the kabocha is cooked through.
  5. Pour broth into the pot. Simmer on low heat for about 10 to 15 minutes, or until kabocha is softened.
  6. Either use an immersion hand blender to blend the vegetables with the broth, or allow the mixture to cool slightly and then pour it into a traditional blender to puree then add it back to the pot.
  7. On medium high heat, add the coconut milk to the kabocha mixture and bring to a boil, constantly stirring the soup. Turn off the heat, and season with salt and pepper. Mix thoroughly and serve immediately. Garnish with a spoonful of coconut cream, additional freshly ground black pepper, and chopped parsley.