The Ultimate Guide to Kabocha Squash: Nutrition, Benefits and Cooking Tips

From digestion to eye health, this vegetable can help you in a variety of ways. Kabocha is a Japanese winter squash recognised for its rich texture and sweet flavour. It is linked to the Cucurbitaceae family and is a smaller variant of pumpkin. The benefits of kabocha are numerous, and this winter squash is becoming increasingly popular due to its sweetness. It has a sweet potato-like flavour and can be found in a variety of cuisines, including Thai and Korean. This article delves into the dietary data, health advantages, and simple dishes that you may try at home. Continue reading to find out more.

In This Article

What Is Kabocha?
Varieties Of Kabocha Squash
Kabocha Squash Nutrition Facts
Kabocha Squash Health Benefits
Adverse Effects And Risks Of Kabocha Squash
Storage And Food Safety
Recipes, Preparation, And Serving Methods
Frequently Asked Questions
Key Takeaways

What Is Kabocha?

This versatile winter squash, known as kabocha in Japanese, danhobak in Korean, and fak thong in Thai cuisine, can be used in several sweet and savoury recipes.

You can bake, steam or fry kabocha to make tempuras, as it tends to hold its shape nicely. With a finely-grained texture, it can also be mashed or pureed beautifully.

Once cooked, the rough green outer peel is also edible and high in nutritional fibre. Kabocha is commonly used in Japanese cuisine, where it is stewed, stir-fried, simmered in dashi or soups, deep-fried into tempura, or used in desserts.

Varieties Of Kabocha Squash

Portuguese sailors introduced Kabocha squash to Japan in the 16th century. The term “kabocha” refers to a wide variety of pumpkins and winter squashes in Japan. In the United States and internationally, the term “kabocha” refers to exclusively the Japanese member of the Cucurbita maxima family. Kabocha squash comes in a variety of colours and is known as:

Sweet Mama – green kabocha
Winter Sweet –grey kabocha
Sunshine – red kabocha

Let’s now explore the nutrient content of kabocha squash.

Kabocha Squash Nutrition Facts

The USDA reports that 100g of kabocha squash has the following nutrients:

30 calories
Fat: 0g
1.1g protein
9mg vitamin C
Sodium: 0.00mg
8.2g carbohydrate
1.2g dietary fibre
3.5 grammes of sugar

Kabocha squash is low in calories and high in vitamins A and C. It also contains iron, magnesium, copper, B vitamins, dietary fibre, beta-carotene, and other antioxidants.

Let us now look at the health benefits of these components contained in kabocha.

Kabocha Squash Health Benefits

Kabocha is abundant in fibre and vital vitamins while being low in calories. Let us now look at how all of these can aid our health.

Reduces Cancer Risk

Cucurbitacins present in winter squash and the Cucurbitaceae family have also been demonstrated to be beneficial in the prevention of some malignancies. The phytochemical beta-carotene is found in kabocha squash. It is turned into vitamin A in the body and may aid in the prevention of some malignancies. Furthermore, the vitamin C present in kabocha squash may aid in cancer prevention. More human trials, however, are needed to substantiate these cancer-fighting claims.

Supports Eye Health

Studies have demonstrated that the beta-carotene and vitamin C present in kabocha help delay the progression of AMD (age-related macular degeneration). Additionally, persons with a regular intake of vitamin C from food can have a lower chance of having cataracts in their eyes.

May Help Skin Care

Kabocha squash may also aid in skin clearing by eliminating scars and blemishes. The beta-carotene and other antioxidants included in kabocha aid in the reduction of oxidative stress and inflammation in the skin, as well as the prevention of ageing signs.

Aids In Digestion

The dietary fibre in kabocha, particularly in the outer edible skin, can help with digestion in a variety of ways. When boiled and ingested, the outer rind may assist improve digestion, regularise bowel movements, and minimise bloating and other constipation symptoms.

Adverse Effects And Risks Of Kabocha Squash

Cucurbitacins are poisonous chemicals produced by pumpkins, squashes, and other members of the Cucurbita family. Even in little concentrations, they have a harsh taste and can cause severe diarrhoea.

Excessive consumption of kabocha squash or any other fruit or vegetable containing beta carotene can result in carotenemia. Your skin will seem yellowish or orange as a result of this. It is crucial to highlight that carotenemia is completely harmless and will go away on its own once you reduce your intake of carotene-rich meals.

Winter squash or kabocha allergies are extremely uncommon and rarely reported. Consult your doctor if you suspect an allergic response after consuming kabocha.

Storage And Food Safety

Winter squash, kabocha, is often grown in the warm season and is accessible from October through January.

1. If you want to ensure that the kabocha you purchase is freshly grown, go to your local farmer’s market.
2. Choose a kabocha of average size with hard, thick skins and dry, unbroken stems.
3. You should avoid any Kabocha with soft or rotten stems, soft blemished patches, wounds, or other damage.
4. You can store a whole kabocha in a cold, dry area at home for 2-4 months.
5. Cut kabocha parts should be used as soon as possible. Otherwise, cover them in plastic wrap or store them in a ziplock bag in the fridge for 1-2 days before using.

Recipes, Preparation, And Serving Methods

You must wash and clean kabocha after purchasing it at a farmer’s market or your local store. Its thick and robust outer skin, which is difficult to cut through, makes Kabocha recognizable.. You might need a hefty veggie knife and considerable arm pressure to chop it in half. You can then cut it into moon-shaped slices or cubes as needed for your recipe. We’ve included a few popular recipes to help you spice things up.

Kabocha Recipes

1. Kabocha Shiratama Dango

Ingredients

3 tablespoons Shiratama (glutinous rice flour) Kabocha (steamed, peeled, mashed) 1 tablespoon Maple syrup 12 teaspoon
People use water to bind.

Instructions

In a mixing dish, combine the mashed pumpkin paste, shiratama rice flour, and maple syrup with just enough water to bind.
Combine all of the ingredients to make a dough the size of a tennis ball.
Break off little bits and use your hands to roll them into small balls.
Bring a kettle of water to a boil, then add the balls.
Once completed, they will float to the top.
Leave them in there for one minute longer.
Scoop out the balls and place them in ice-cold water.
Pat them dry before stringing them along the skewers.
Serve with a sauce or sprinkles.

2. Roasted Kabocha

Ingredients

Kabocha squash (medium) – 1 (2 ½ lb.) Extra-virgin olive oil – 1½ tablespoons.

Kosher salt is kosher salt.
fresh ground black pepper – to taste
3 tablespoons butter
1 tablespoon low-sodium soy sauce
Maple syrup – 1½ tablespoons

Instructions

Preheat the oven to 400 degrees Fahrenheit and line a baking sheet with aluminium foil.
Scoop out the pulp and seeds by cutting the squash in half.
Slice the half squash into 1 12″ half-moon slice.
Drizzle them with oil and season with salt and pepper.
Toss the pieces to coat evenly and arrange the slices on a baking sheet.
Roast the squash slices for 30 to 35 minutes, flipping halfway through, or until soft and beginning to colour.
Meanwhile, in a small saucepan over medium-low heat, melt the butter.
Cook until the froth has gone away.
Cook, stirring constantly, for another 2-3 minutes, or until the butter smells like caramel.

Remove the butter from the heat immediately and put in the maple syrup and soy sauce.
Stir until well blended and slightly chilled.
Bring the sauce back to a simmer over medium heat.
Cook for another 1 to 2 minutes, or until slightly thickened.
Place the roasted squash slices on a serving plate.
Drizzle with maple soy brown butter and serve.

Frequently Asked Questions

Is kabocha considered a superfood?

Yes, kabocha is regarded as a superfood by many because of its high vitamin and nutrient content, as well as the antioxidant capabilities of beta-carotene.

Is kabocha okay for keto?

Because of its high glucose content, Kabocha squash is not suitable for a ketogenic diet. A 100g serving contains 8 grammes of carbohydrates. This might quickly pile up depending on the other ingredients in a recipe. So, instead of kabocha squash, choose keto-friendly options like summer squash or scallop squash.

Is kabocha squash considered a starchy vegetable?

Kabocha is a low-calorie starchy vegetable due to its carbohydrate and fibre content.

Is it possible to eat squash every day?

Yes, squash is low in calories and high in nutrients, and it may be a nutritious supplement to your daily diet.

Can squash cause gas?

Because of its high fibre content, eating too much squash can cause flatulence and stomach discomfort.

Is squash beneficial to renal disease?

Squash consumption is safe in the early stages of the chronic renal disease if there are no dietary limitations.

Key Takeaways

Kabocha is a sweet winter squash from Japan with a nutty flavour.
Its orange pulp and fibre-rich peel can be cooked, stewed, stir-fried, or simmered and used in a variety of culinary recipes.
Kabocha contains vitamins A, B, and C, as well as minerals, dietary fibre, beta-carotene, and other antioxidants.
It helps to improve eye, skin, and intestinal health, among other things.

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