Kabocha Harvest Soup with Cooling Yogurt Sauce + Pea Shoots
A nourishing + sustaining phytonutrient rich soup with cooling probiotic yogurt & protein packed pea shoots.
warming. Nourishing. sustaining.
KABOCHA Squash is a powerhouse when it comes to phytonutrients. Antioxidants such as Vitamin C & Carotenoids rich in Vitamin A are found in the colorful flesh. These encourage cell growth & mucosal repair while combating free radicals & fending off inflammatory conditions.
Importantly, Kabocha is packed with fiber, both soluable (which helps attract H20 + regulates the speed at which nutrients, sugar & cholesterol are absorbed into the bloodstream, blunting the insulin response aka sugar spike) and insoluable (fiber which does not dissolve in H20 + promoting the movement of food & waste). A naturally low sodium & low calorie vegetable, Kabocha is also high in potassium for electrolytes. Nourishing with nutrient dense foods rich in fiber are filling for sustainable energy and recovery.
Another important ingredient in this soup is GINGER. Ginger has so many important properties, curbing nausea & bloating and in this food form, it’s prokinetic - meaning it helps with motility and digestion - while balancing the blood sugar & helping with inflammation, arthritis & reducing the risk of heart disease.
And lastly, this dish is simply delicious, clean and easy to prepare.
V | GF | DF
Ingredients
SERVES 4-6
1 medium kabocha squash (~ 2 lb) cut in half + deseeded
2 sweet potatoes (~ 1 lb) I like japanese sweet potatoes - scrubbed
1 T coconut oil
1 small yellow onion - peeled & minced
1 clove garlic - peeled, crushed & minced
1 knob ginger - about 1” minced
1 t ground cumin (seeds toasted & ground ideally) - optional
1/2 t ground coriander (seeds toasted & ground ideally) - optional
high quality mineral sea salt or Himalayan salt
2-3 cups boiling H20
3 limes
1/2 C Coconut yogurt - one which contains vegan probiotic cultures + neutral flavor
Fresh Cilantro or Dill - washed, dried, destemmed, chopped
splash of ACV (apple cider vinegar)
evoo (choose a high quality extra virgin olive oil)
Method
Set the oven to 400F mark. Place the Kabocha squash on a solid cutting board work surface & cut in half. Using a spoon, deseed (reserve the seeds for planting, toasting or compost). Cut the sweet potatoes in half lengthwise (ok to leave these whole if they are the long skinny type - the goal is to have the vegetables tender at the same time). Rub a bit of coconut oil on the flesh of the squash and on the skin of the sweet potatoes. Prepare a rimmed baking tray with parchment & place the squash flesh side down & the sweet potatoes on the tray. Place in the oven to roast. This time will vary depending on the size of the vegetables - check after about 25-30 minutes. Remove when tender.
While squash is roasting, we make the stock. Place a dutch oven or other lidded stock pot on the stove. Warm the pot & slick with coconut oil, then add onion & sautee until fragrant 1-2 minutes. Add garlic + ginger & sautee another 2 minutes or until fragrant, then toss in spices - cumin, coriander and a small pinch of sea salt. Once this is fragrant, add 2 cups of water which has been boiled and give it a stir. Let to simmer until vegetables are pulled from the oven.
Make the Yogurt Sauce :: To a mixing bowl, add coconut yogurt, juice of 1 lime, splash of acv, evoo + a pinch of your high quality / high mineral salt and whisk to combine. Stir in herbs.
Once the vegetables are removed from the oven & cool enough to handle, scoop the flesh from the squash & sweet potatoes. I like to set the skins aside & later stuff with herbed cashew cream or savory walnut cream - for omega 3s - as a side to the soup. Both kabocha skins & sweet potato skins are edible + rich in nutrients. If it’s not for you, go ahead & compost.
Add the flesh to a high powered blender such as Vitamix, then pour in the stock & blitz. Or if you are using an immersion blender, add the flesh straight to the pot and blend to desired consistency. Once that is done, warm the soup and squeeze in juice of 2 limes, stir and simmer about 2 min. Divide the soup between bowls. Add a dollop of herbed yogurt & top with pea shoots. Shown above with a sprinkle of black sesame seeds. Store in a large mason jar in the fridge for up to 3 days.
Try this soup with our flax chia crackers.