Kabocha Soup
かぼちゃスープ（乳なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Kabocha, the dense, sweet Japanese pumpkin, makes a wonderfully mellow soup that children take to right away - its natural sweetness does most of the seasoning for you. This version uses soy milk rather than milk or cream, so the broth stays light while the squash still cooks down soft and creamy. The kabocha goes in with its skin on, as is common in Japanese home cooking, and the onion simmers in the broth until it almost melts. Serve it alongside bread or rice for a simple, warming lunch.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 30 gkabocha squashSweet, dense Japanese pumpkin with dark green skin and orange flesh. Substitute: Butternut squash or another sweet winter squash.
- 10.5 gonion
Seasonings
- 45 gwater
- 0.8 gconsommé bouillon (allergen-free)Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- 105 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.3 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- kabocha squash (かぼちゃ)
- Sweet, dense Japanese pumpkin with dark green skin and orange flesh. Substitute: Butternut squash or another sweet winter squash.
- consommé bouillon (allergen-free) (コンソメ（アレルゲン不使用）)
- Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Cut the kabocha, skin and all, into 1.5 cm cubes. Halve the onion lengthwise and slice it thinly.
- 2
Put the water, consommé, onion and kabocha in a pot and simmer over low heat for about 15 minutes (if there is not much liquid, cover with a drop lid and let it steam-simmer).
- 3
Add the soy milk, salt and pepper and simmer briefly over low heat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 93 kcal | 186 kcal | 93 kcal |
| Protein | 4.1 g | 8.1 g | 4.1 g |
| Fat | 3.9 g | 7.8 g | 3.9 g |
| Carbohydrates | 12.5 g | 24.9 g | 12.5 g |
| Fiber | 2.4 g | 4.8 g | 2.4 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 40.5 mg | 81 mg | 40.5 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Potassium | 325.5 mg | 651 mg | 325.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 93 kcal | 4.1 g | 3.9 g | 12.5 g | 2.4 g | 0.8 g | 40.5 mg | 1.4 mg | 325.5 mg |
| 1 adult serving | 186 kcal | 8.1 g | 7.8 g | 24.9 g | 4.8 g | 1.5 g | 81 mg | 2.7 mg | 651 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
