Thick Kabocha Soup


Filling and healthy, this soup is good for winter. This recipe uses the Japanese versions of pumpkin and sweet potato which are slightly different from North American varieties. Japanese pumpkin (kabocha) has a really great green skin and the sweet potatoes are yellow with a thin purple skin. You can alter the vegetables according to what's in season and what you can find, but root vegetables work best.

Prep Time:
25 mins
Cook Time:
18 mins
Total Time:
43 mins
4 cups


  • ¼ cup cornmeal

  • ¼ cup all-purpose flour

  • ½ teaspoon seasoned salt (such as LAWRY'S®)

  • ½ teaspoon ground black pepper

  • ¼ onion, sliced

  • vegetable oil, or as needed

  • 2 cups cubed kabocha squash

  • 1 small Japanese sweet potato, sliced

  • 1 carrot, sliced

  • 3 cloves garlic, minced

  • 1 bay leaf

  • ½ cup soy milk

  • 1 teaspoon garam masala

  • salt and ground black pepper to taste


  1. Combine cornmeal, flour, seasoned salt, and pepper in a bowl. Dredge onion slices in cornmeal mixture.

  2. Heat oil in a large skillet over medium heat. Cook breaded onion, turning occasionally until golden brown, 3 to 5 minutes.

  3. Bring a large pot of water to a boil. Add kabocha squash, sweet potato, carrot, garlic, and bay leaf; cook until kabocha squash is tender, about 10 minutes. Drain most of the water; discard bay leaf.

  4. Mash kabocha squash mixture with a potato masher, adding soy milk, until mixture is the consistency of a thick soup. Stir in garam masala, salt, and pepper. Garnish with fried onions.

Nutrition Facts (per serving)

523 Calories
30g Fat
59g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 523
% Daily Value *
Total Fat 30g 38%
Saturated Fat 4g 20%
Sodium 405mg 18%
Total Carbohydrate 59g 22%
Dietary Fiber 7g 25%
Total Sugars 10g
Protein 8g
Vitamin C 21mg 106%
Calcium 106mg 8%
Iron 3mg 19%
Potassium 899mg 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.