This creamy Red Kuri Squash Soup is a true autumn favorite! It's the kind of cozy, warming comfort soup that's bursting with flavor - perfect for chilly fall and winter days.
This delicious kuri squash soup is quick to make, healthy, low in calories, and full of vitamins. Plus, it's naturally vegan and made with simple ingredients. Enjoy it as a starter, a side dish, or as a light dinner with a slice of freshly baked bread - pure comfort in a bowl!
Why You'll Love This Recipe
Ingredients
- Red Kuri Squash: The main ingredient! Best to use from organic farming if possible. Red Kuri Squash can be used with the skin on.
- Pumpkin Seed Oil: The secret tip for a really tasty squash soup! Gives the soup a more intense pumpkin flavor – can be added to any pumpkin soup. I love to drizzle a splash of it over the soup for garnish before serving.
- Sage : Fresh or dried! A bay leave would work too.
- Onion & Garlic: A must for more flavor.
- Vegetable Broth: This is what the squash is cooked in! The higher quality the vegetable broth is, the better the soup tastes. 😉
- Vegan Heavy Cream: Makes the soup super creamy and a little milder in taste!
See recipe card for quantities.
How To Make
- Wash and cut kuri squash in half. Scrape out seeds using a spoon and roughly chop the flesh into cubes.
- Peel and mince the onion and garlic clove.
- Heat a large pot with one tablespoon of olive oil. Sauté the chopped onion and garlic for 2 minutes.
- Add kuri squash, pumpkin seed oil, and sage.
- Sauté for another 5 minutes.
- Deglaze with vegetable broth, bring to a boil, cover and simmer at medium-low heat for 15-20 minutes until the flesh is tender. Stir occasionally.
- Return soup to the pot, season with dairy-free cream, salt, and black pepper. → Serve the soup in bowls and decorate with dairy-free cream, pumpkin seed oil, chopped herbs, or croutons.
Variations
- Vegetarian: This kuri squash recipe is vegan! However, you are welcome to substitute the dairy-free cream 1:1 with dairy cream for a vegetarian version. 😉
- Kuri squash soup with coconut milk: Do you love coconut milk? Then substitute dairy-free cream with coconut milk.
- Do you love ginger? Peel a small piece of fresh ginger and roughly chop it. Sauté with the onion and garlic.
- Carrot: Do you have a carrot at home that needs to be used up? Cut it roughly and add it to the pot with the red kuri squash.
- Optional Spices: Feel free to add spices of your choice to season the soup. I recommend ground cayenne pepper, cumin, ginger, or turmeric.
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Storage & Freezing Instructions
How long does this soup last? You can keep it refrigerated in a sealed container for at least five days.
How do I heat soup back up? You can put it in the microwave either for a few minutes, or heat it in a pot on the stove over medium heat. The soup may thicken up slightly in the fridge, but it usually liquefies again when it's warmed up. If it's still too thick, add some extra water if you need to.
Can I freeze the soup? Yes, you can freeze it for a good 3 months and defrost straight into a pot over medium heat. You don't need to let it thaw beforehand.
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📖 Recipe
Red Kuri Squash Soup
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Plus, enjoy weekly doses of recipe inspiration as a bonus!
Ingredients
- 1 tablespoon olive oil
- 1 onion, minced
- 1 clove garlic, minced
- 1 lb red kuri squash
- 1 tablespoon pumpkin seed oil, optional
- 1 teaspoon sage
- 2 cups vegetable broth
- ½ cup dairy-free cream, Vegetarian: Use heavy cream
- salt & pepper
Instructions
- Peel and mince the onion and garlic. Wash and cut kuri squash in half. Scrape out seeds using a spoon and roughly chop the flesh into cubes.
- Heat a large pot with oil. Sauté the onion and garlic for 2 minutes.
- Add kuri squash, pumpkin seed oil, and sage, sauté for another 5 minutes.
- Deglaze with vegetable broth, bring to a boil, cover and simmer for 15-20 minutes until the flesh is tender. Stir occasionally.
- Blend the soup in a high-speed blender, or with a hand blender, until creamy.
- Return soup to the pot, season with dairy-free cream, salt, and pepper. → Optional: Decorate the soup with dairy-free cream, pumpkin seed oil, chopped herbs, or croutons.
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