In This ArticleView AllIn This ArticleThe Best Winter Squash, According to ChefsHow to Prep Kabocha SquashOther Ways to Enjoy Kabocha Squash
In This ArticleView All
View All
In This Article
The Best Winter Squash, According to Chefs
How to Prep Kabocha Squash
Other Ways to Enjoy Kabocha Squash
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Photo:Lew Robertson, Creativ Studio Heinemann, pjohnson1, Image Professionals GmbH, LauriPatterson
Lew Robertson, Creativ Studio Heinemann, pjohnson1, Image Professionals GmbH, LauriPatterson
Remember whenbutternut squash soupwas a feature of every trendy restaurant menu? Fast-forward a few years, and a variety of heirloom winter squash varieties are now available (and ubiquitous) in markets and grocery stores nationwide this time of year. They’re not just meant for creamy soups, though. These versatile gourds have become a valuable piece of produce, helping chefs and home cooks whip up everything from crispyroasted side dishesto heartymain coursesand evendesserts.
With so many varieties available, how do you separate the good from the meh? We reached out to three chefs who know their way around a pumpkin patch. And when it comes to winter squash, they all agreed, kabocha is a top-notch pick! If you’re scratching your head wondering, “Kabo-what?” don’t worry. We’re here to introduce you to your new favorite winter vegetable.
Why Winter Squash Is So Good for You
Kabocha squash, also known as Japanese pumpkin, is a type of winter squash with dark green, bumpy skin and bright orange flesh. It’s sweeter thanbutternut squash, with a flavor often compared to a mix of sweet potato and pumpkin. The dense and smooth texture of the flesh is similar to butternut and is excellent for making soups, roasted dishes or purees. And you can even eat the skin once it’s cooked.
It’s a versatile ingredient for both savory and sweet dishes, and because it’s not overly watery, it holds up well in curries, stews and pies. Though it’s a staple in Japanese cuisine,Akiko Kurematsu, a journalist, expert on Japanese culture and food and author of theMother Tonguecookbookshares that “the kabocha squash … actually arrived in Japan from the U.S. in the late 1800s.” She adds, “The common kabocha—specifically the Seiyo (Western) squash, is loved [in Japan, the U.S. and worldwide] for its starchy, sweet flesh and smooth, edible skin." This globe-trotting vegetable has found its way into cuisines around the world, delighting the taste buds of those who try it.
But what makes kabocha such a darling of the culinary world? “It’s so versatile, both in flavor and cooking methods,” saysCasey Corn, a classically trained chef, food anthropologist and host of Magnolia Network’sRecipe Lost and Found.“The skin is very tough but technically edible, so it is a great ‘set it and forget it’ squash. You can roast it whole, sliced, halved, using as much or as little effort as you want.”
Suzanne Podhaizer, chef and owner of the former farm-to-table restaurant Salt Café, in Montpelier, Vermont, appreciates kabocha’s sweet, nutty flesh. “It is rich, dense and sometimes tastes a bit like chestnut,” she describes, going on to say that common American supermarket squash varieties, like butternut, acorn and pie pumpkin, are often not as flavorful as their lesser-known counterparts.
Daniel Janetos, a self-proclaimed “Cereal Entrepreneur” with multi-Michelin star roots in the World’s Top 50 restaurants, namelyLe GavrocheandThe Savoy, cites kabocha as among his favorites from a culinary perspective. “It’s sweeter than other squash varieties, [and] after [it’s] cooked, it becomes soft and creamy,” he muses.
But it’s notjusta treat for the palate. Like manyother varieties of squash, it’s a nutritional powerhouse. Nutrients are a “growing concern” for Janetos as a young father of two. He says he loves that kabocha is packed with fiber, vitamins A and C, has antioxidants and is low in calories: “You can eat just about as much as you want of it.” And he’s not entirely wrong! Every 3-ounce serving of kabocha (a pretty small amount) has 9 milligrams of vitamin C, 350 mg of potassium (that’s 10% and 7% of the Daily Value, respectively), 0 grams of sugar, 7 grams of carbohydrates, 1 gram of fiber and only 30 calories.An older study comparing pumpkin and kabocha squash found kabocha to have more antioxidant activity and higher levels of protein, fat and amino acids than pumpkin.No matter how you dice it, there’s a benefit to including it in your diet!
We Asked 3 Chefs Their Favorite Vegetable—They All Said the Same One
The Best Ways to Prep Kabocha Squash, According to Chefs
Kabocha can be prepared similarly to butternut, from preparation to cooking techniques. Corn recommends taking advantage of its tough skin and stuffing kabocha. “I love preparing it like you’re starting to make a jack-o'-lantern,” she says. She cuts off the top, scoops out the seeds, rubs the inside with oil, and slowly roasts it until it’s partially cooked before stuffing it. Alternatively, she’ll stuff it before roasting when the filling needs a longer cooking time.
Podhaizer offers a simpler approach for those new to kabocha: “I love to cut kabocha squash in half [and] and scoop out the seeds,” which she uses instockor cleans and roasts to use as a salad garnish. Then, she roasts the halves on a parchment-lined baking sheet at 375°F. “When you can easily stick a fork through the flesh, the squash is done,” she says. Janetos, ever the innovator, suggests keeping a kabocha puree on hand. “I like to keep a puree in my fridge to use in …bowls, add some stock and turn into an instant soup or impress guests with a swipe of warm squash puree underneath a piece of grilled or braised meat,” he shares.
How to Cut Butternut Squash Without Cutting Yourself (with Photos!)
If you’re feeling adventurous, there are countless other ways to incorporate kabocha into your culinary repertoire. Although these linked recipes are prepared with different squash varieties, kabocha can easily be swapped in. Here are a few ideas to get you started.
Bottom Line
The next time you face a sea of squash at the farmers' market, don’t hesitate to reach for that green, bumpy kabocha. With its versatility, nutrition and chef-approved deliciousness, it’s sure to become a staple in your autumn cooking repertoire. Who knows? You might even find yourself daydreaming about “kabochaspice lattes” next fall.
Healthy Winter Squash Side Dish Recipes
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central:Squash, winter, kabocha, raw.Kim SR, Ha TY, Song HN, Kim YS, Park YK.Comparison of nutritional composition and antioxidative activity for kabocha squash and pumpkin.Korean J Food Sci Technol. 2005;37(2):171-177.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central:Squash, winter, kabocha, raw.Kim SR, Ha TY, Song HN, Kim YS, Park YK.Comparison of nutritional composition and antioxidative activity for kabocha squash and pumpkin.Korean J Food Sci Technol. 2005;37(2):171-177.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central:Squash, winter, kabocha, raw.Kim SR, Ha TY, Song HN, Kim YS, Park YK.Comparison of nutritional composition and antioxidative activity for kabocha squash and pumpkin.Korean J Food Sci Technol. 2005;37(2):171-177.
U.S. Department of Agriculture. FoodData Central:Squash, winter, kabocha, raw.
Kim SR, Ha TY, Song HN, Kim YS, Park YK.Comparison of nutritional composition and antioxidative activity for kabocha squash and pumpkin.Korean J Food Sci Technol. 2005;37(2):171-177.
