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Kabocha Squash Soup


Kabocha squash, also known as Japanese squash, has a flavour between sweet potatoes and pumpkin. You can also use pumpkin or acorn squash in this recipe.












Low Cholesterol, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium


2 ½ pound kabocha squash
or pumpkin or acorn squash
1 x nonstick cooking spray
1 tablespoon butter
1 cup leeks
¾ cup onions
¾ teaspoon ginger
fresh grated
teaspoon black pepper
3 cloves garlic
peeled and chopped
1 inch lemongrass
piece fresh
2 ½ cups vegetable stock
or chicken or beef
1 ½ cups water
¼ cup brown sugar
½ cup coconut milk
1 ½ teaspoons lime zest
2 tablespoons scallions, spring or green onions
diagonally cut, optional
1 tablespoon cilantro
fresh chopped, optional


Preheat oven to 350℉ (180℃) F (175 degrees C)

Cut squash in half lengthwise. Discard seeds.

Place squash cut side down on a baking sheet coated with cooking spray.

Baked at 350℉ (180℃) F for about 45 minutes or until tender. Cool, scoop out pulp and discard skins.

Melt the butter in a large dutch oven over medium-high heat. Stir in the leek, onion, ginger, pepper, garlic and lemongrass.

Reduce heat to medium; cover and cook for 5 minutes, stirring occasionally.

Stir in the squash pulp, broth, water, sugar and bring to a boil. Reduce heat to medium-low and simmer for 45 minutes.

Place once half of the mixture into a food processor and process until smooth. Strain mixture through a sieve into a bowl.

Discard the solids and repeat with the remaining mixture.

Return the strained squash mixture to the pot and stir in the coconut milk and lime rind.

Cook over medium heat until heated through.

Serve in a bowl sprinkled with the green onions and cilantro if desired.

8 servings of about ¾ cup each.

Calories: 153 (19% from fat); Fat: 3.3g (sat 1.5g, mono 0.6g, poly 0.4g); Protein: 2.7g; Carbs 32.5g; fiber: 6.8g; cholesterol 4mg; Iron: 1.9mg; sodium 341mg; calcium: 83mg


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 165g (5.8 oz)
Amount per Serving
Calories 5870% of calories from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 4g 18%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 19mg 1%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 2%
Sugars g
Protein 2g
Vitamin A 5% Vitamin C 7%
Calcium 3% Iron 5%
* based on a 2,000 calorie diet How is this calculated?


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