Makes 9 1/2 cups (2.375 mL)
Kabocha squash is a Japanese variety
of winter squash with a hard shell and deep orange-yellow flesh. Although the
skin is hard, it need not be peeled, as it's edible and will soften as it cooks.
This creamy, sweet squash is exceptional roasted or cooked in a soup. Measure
all the ground spices into a small bowl and add them all at once. Butternut
squash is a perfect substitute for kabocha, though it will need to be
peeled.
Ingredients:
2 tablespoons (30 mL) coconut
or olive oil
1 onion,
diced
1 tablespoon (15 mL) minced
ginger
4 cloves garlic,
minced
2 tablespoons (30 mL) ground
coriander
1 1/2 tablespoons (22 mL)
ground toasted cumin seeds
1/2 teaspoon (2 mL)
salt
1/2 teaspoon (2 mL)
turmeric
1/2 teaspoon (2 mL) cayenne
pepper
1/4 teaspoon (1 mL) ground
cardamom
1/4 teaspoon (1 mL)
cinnamon
4 cups (1 L)
water
4 cups (1 L) diced, unpeeled
Kabocha squash
2 cups (500 mL) chopped
tomatoes
2 cups (500 mL) cooked or
canned chickpeas, drained and rinsed
Derctions:
Heat the oil in a large pot over
medium heat and cook the onion, ginger, and garlic for 5 minutes or until the
onion is translucent. Stir in the coriander, cumin, salt, turmeric, cayenne,
cardamom, and cinnamon and cook for 2 minutes, stirring frequently to avoid
scorching. Add 1/2 cup (125 mL) of the water and stir to loosen any spices that
may have stuck to the bottom to the pot. Add remaining water along with the
squash, tomatoes and chickpeas. Bring the soup to a boil, reduce heat to
medium-low, cover and cook for 20 minutes or until the squash is
soft.
Per cup (250 mL): calories: 135, protein: 5 g, fat: 5 g,
carbohydrate: 22 g (5 g from sugar), dietary fibre: 4 g, calcium: 77 mg, iron: 3
mg, magnesium: 54 mg, phosphorus: 107 mg, potassium: 482 mg, sodium: 260 mg,
zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B6: 0.2
mg, folate: 88 mcg, pantothenic acid: 0.4 mg, vitamin B12: 0 mcg, vitamin A: 350
mcg, vitamin C: 20 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.6 g, omega-3
fatty acids: 0.1 g
Percentage of calories from protein 13%, fat 27%, carbohydrate
60%
 Kabocha squash is a Japanese variety of winter squash with a hard shell and deep orange-yellow flesh…){kind=link}
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