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Blog & Recipes

  • tammyguuan

Roasted Kabocha Squash Soup

Fall is finally here which marks the beginning of fall-inspired, cozy and comforting recipes! Say hello to this roasted kabocha squash soup with garlicky sage mushrooms. We highly recommend roasting your vegetables as it concentrates the natural sugars. Any plant-based milk will also work but we found that coconut milk best compliments the flavour of kabocha squash. For added fullness, top it off with some nuts or seeds... or even serve it with a side of grilled cheese for the perfect comfort meal! If you try this recipe, tag us in your photos on Facebook and Instagram @VancouverDietitians!


  • 1 tbsp oil

  • 1 cup kabocha squash, mashed

  • 1 carrot, thin and long (~1cup)

  • ½ yellow onion

  • 1 cup vegetable stock

  • ½ cup coconut milk

Mushroom Topping

  • 1 tbsp oil

  • 5 white mushrooms, sliced

  • 1 garlic clove, minced

  • 1 tbsp sage, sliced

  • pinch of salt and pepper

  • optional: sunflower seeds


  1. Preheat oven to 400F.

  2. Chop the carrot, onion and kabocha into big wedges. Make sure they are not too small or they will burn easily.

  3. Drizzle oil on top and roast for 20-25 minutes or until the squash and carrot are soft.

  4. Scoop the squash off the green skin. Make sure you have 1 cup of squash in total.

  5. Add all the vegetables in a blender, along with the vegetable stock and coconut milk.

  6. Blend until smooth. Add more vegetable stock or coconut milk for desired consistency.

For the mushroom topping:

  1. Preheat a skillet on medium heat.

  2. Add the oil, mushrooms, salt and pepper. Sauté for 4 minutes.

  3. Add the garlic and sage and sauté for 1 more minute.

Yield: 2 servings



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