3 Reasons Why You Should Be Eating Kabocha Squash

If you love butternut squash and other vegetables similar to pumpkins, then you’ve got to try some kabocha squash. Kabocha, also known as Japanese pumpkin, is an Asian variety of winter squash. At first glance, it's easy to mistake this squash for a funny-looking green pumpkin. It has a tough exterior and dull, knobby-looking, dark-green skin. In addition, its shape is nearly identical to a round, squat sugar pumpkin. On the inside, you’ll find bright yellow-orange flesh with small seeds. 

Kabocha is known for its especially sweet flavor (it’s even sweeter than butternut squash). When cooked, it has a creamy, velvety texture and tastes like a mix of sweet potato, pumpkin, and chestnuts. I’m sharing two of my favorite kabocha recipes: kabocha squash and chickpea soup, and roasted kabocha squash. These recipes are simple, vegan-friendly, and gluten-free.

WHY YOU SHOULD EAT KABOCHA SQUASH

• Great for your diet. Kabocha is an excellent source of beta-carotene, which can be converted to vitamin A in the body. Vitamin A is important for healthy white blood cells and good immunity. Also, kabocha squash is a good source of folic acid, vitamin C, some B vitamins, and fiber. Kabocha has fewer calories per cup (40 calories) than butternut squash (60 calories). In addition, kabocha contains fewer than half the amount of carbs of butternut squash (7 grams vs. 16 grams), and it is rich in dietary fiber, which works to help you feel full between meals. 

• Great for your skin. Due to its high beta-carotene content, kabocha squash may help boost the health of your skin. Beta-carotene may help reduce acne and prevent blemishes by reducing inflammation and encouraging cell turnover (natural exfoliation). It also helps strengthen your skin’s defense against the bacteria that can cause unwanted flare-ups. 

• Great for stabilizing your blood sugar levels. The high fiber and low carb nature of kabocha squash place it low on the glycemic index scale, meaning that blood sugar levels won’t spike after consuming it. People with low blood sugar levels can avoid symptoms like hunger or fatigue by keeping blood sugar levels constant with kabocha squash. 

INGREDIENTS

Here are the ingredients you'll need for the kabocha squash recipes:

• Kabocha squash
• Leeks
• Celery
• Carrots
• Cooked chickpeas
• Dried thyme
• Vegetable broth
• Escarole
• Olive oil
• Sea salt
• Black pepper

INGREDIENT NOTES

• Kabocha squash: Look for a kabocha squash that is firm and without bruises. It should feel heavy for its size and weigh about 1 pound.
• Carrots: Adds a nice vegetal flavor to the soup and also gives a pop of color.
• Cooked chickpeas: Adds protein to the soup dish. In addition, chickpeas go well with all the flavors and help bulk up the soup.
• Leeks: They have a sweet, oniony flavor that adds depth to the soup recipe.
• Escarole: A leafy green vegetable that looks like lettuce and is part of the chicory family. It tastes slightly nutty and earthy with a hint of bitterness, which is a perfect complement to the general sweetness of the kabocha squash and chickpea soup recipe.
• Olive oil: For roasting the squash. Any neutral oil works, but I prefer olive or avocado oil.

STEP-BY-STEP INSTRUCTIONS: KABOCHA SQUASH AND CHICKPEA SOUP

STEP 1: CUT THE KABOCHA SQUASH

Wash and dry the squash.

Place the kabocha on a steady cutting board. Using a sharp chef’s knife, trim off the stem and bottom root side. Next, shave off any hard, bumpy spots on the skin.

Use the pointy end of the knife to cut the squash on one side from stem to base while carefully rocking the knife back and forth. Repeat on the other side. The result will be two kabocha halves.

Using a large spoon, scoop out the pulp and seeds from each half. Set them aside.

Using a rocking motion, slice each half into wedges. Next, chop the wedges into cubes.

STEP 2: PREP AND COOK THE VEGGIES

Wash and chop the leeks, celery, carrots, and escarole.

Add the leeks, celery, carrots, kabocha squash, and cooked chickpeas to a Dutch oven or soup pot. Next, add the dried thyme and vegetable broth. 

Bring the soup to boil over medium-high heat. Cover the pot and reduce the heat to low. Let the soup simmer for 20 minutes or until the kabocha squash is tender. 

Add the coarsely chopped escarole, sea salt, and pepper to the soup pot. Cover the pot and let the soup cook for another 5 minutes.

STEP 3: SERVE AND ENJOY

Using a large spoon, mix the wilted escarole with the rest of the soup. Remove the pot from the heat.

Ladle the soup into bowls. Serve hot.

STEP-BY-STEP INSTRUCTIONS: ROASTED KABOCHA SQUASH

STEP 1: CUT THE SQUASH

Wash and dry the squash.

Place the kabocha on a steady cutting board. Using a sharp chef’s knife, trim off the stem and bottom root side. Next, shave off any hard, bumpy spots on the skin.

Use the pointy end of the knife to cut the squash on one side from stem to base while carefully rocking the knife back and forth. Repeat on the other side. The result will be two kabocha halves.

Using a spoon, scoop out the pulp and seeds from each half. Set them aside.

Using a rocking motion, slice each half into ½-inch wedges. 

Arrange the wedges in a single layer on a baking sheet lined with parchment paper. Make sure there’s a bit of space between each piece so that they can brown and cook evenly when in the oven.

STEP 2: ROAST THE SQUASH

Drizzle the wedges with olive oil. Next, sprinkle the wedges with some sea salt and freshly ground black pepper.

Roast the kabocha squash in a preheated 400°F oven for 30 minutes. Flip the wedges and roast for another 15 minutes or until the kabocha squash has a crispy, golden-brown crust and is fork-tender.

Serve immediately.

EXPERT TIPS

• How to pick kabocha. When picking out this particular squash, pay attention to the color and weight. It should feel heavy for its size. The color should be a deep, dark(ish) green. You’ll see white lines running down from the stem to the base and some golden, yellowish spots all over the rind. The skin should feel hard. The stem should be completely dry and look like cork.

• Cutting kabocha can be tricky. Because it has such tough skin, cutting into kabocha can be a tricky process. So be careful, and use a big, heavy, sharp knife and a steady cutting board.

• An easier way to cut kabocha. Instead of attempting to slice the squash raw (which is not an easy thing), pop the whole, unpeeled kabocha in the oven for 10 minutes. This pre-bake makes it so much easier — and safer — to slice the kabocha.

• Don’t throw away the seeds. The seeds of a kabocha squash are edible. When roasted, they’re a delicious, protein-rich appetizer or snack.

• Make it spicy. For a spicy-sweet variation on both recipes, add some cayenne, chili, or curry powder. 

FREQUENTLY ASKED QUESTIONS

What does a kabocha squash taste like?

Kabocha squash tastes like a cross between pumpkin, acorn squash, and sweet potato. The flesh of the squash has a drier texture than pumpkin but when blended in soups it becomes velvety and smooth. It is sweet, rich, and nutty.

Is kabocha squash the same as butternut squash?

No. Kabocha and butternut are two different varieties of winter squashes. However, kabocha squash is a wonderful stand-in for butternut squash in recipes. Try kabocha in your soups, gratins, and baked goods. It may have a slightly sweeter and nuttier flavor but it is brilliantly orange and full of squash-like goodness, just like butternut squash.

Can you eat the skin of a kabocha squash?

Yes! The skin of kabocha is nice and sweet and when cooked, it becomes almost as tender as the flesh. If your squash is particularly nubbly, you may want to trim away any brown, dry spots. However, if the skin doesn’t work with the aesthetics of your dish, peel away!

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SOME MORE SQUASH RECIPES TO TRY!

• These vegan butternut squash pancakes with cherry compote are to die for.
• You will love this vegan squash pie. 
• This could be the best spaghetti squash recipe ever, and it’s really easy to make! 

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