This red kuri squash soup serves double duty. Besides being a deliciously warming Fall soup, it is loaded with nutrients that support clear, glowing skin.

Benefits of Red Kuri Squash Fall Soup

Red kuri squash is high in Vitamin A, with 1 cup of it delivering 183% of your recommended daily value. Research shows that a Vitamin A deficiency can cause acne, so eat up to support blemish-free skin.

Don’t have red kuri squash at your local farmer’s market? Pick your favorite, like delicata or butternut as a replacement.

Ginger helps to reduce inflammation in the body, which can aid in bringing down the bumps and redness associated with acne. It also adds warmth and supports the digestive system.

Pumpkin Seeds are a good source of zinc (they deliver 19% of the recommended daily value per ounce) another nutrient that supports clear, blemish free skin. Similar as with Vitamin A, research shows that a lack of zinc can contribute to breakouts and acne.

Fall Soup Recipe: Red Kuri Squash

(serves 4)


1 red kuri squash (appx. 4 pounds)

1-2 Tbsp. coconut oil

1 yellow onion, diced

2 cloves garlic, minced

1 serrano chile, minced (optional)

1 inch piece of ginger, minced

4-6 cups of vegetable broth (depending on desired consistency)*

Salt, to taste

Pumpkin seeds, for garnish (optional)

Cashew sour cream, for garnish (optional; click here for the recipe)

  1. Preheat oven to 400 degrees.
  2. Cut kuri squash in half, remove seeds, and place cut-side down on a baking sheet. Bake for approximately 30 minutes, or until a fork will easily pierce the skin.
  3. Remove from oven and let cool until comfortable to handle.
  4. Meanwhile, heat coconut oil in a large skillet over medium low. Add the onions and sauté for 3-5 minutes, before adding the chile, ginger, and garlic. Sauté another 3 minutes or so, before scooping the flesh of the red kuri squash into the pan. Add vegetable broth as well, and let cook together for about 10 minutes.
  5. Carefully transfer veggie/broth mixture to a blender. When blending hot liquids, remove the center piece on the blender lid and hold a dish towel over the opening to allow the steam to escape without getting squash on your ceiling. Blend until velvety smooth. Add more broth (or water) for a thinner soup, or use less for a thicker one.*
  6. Salt to taste and serve.

Use more liquid for a thinner consistency, less for a thicker soup.

Get the printable recipe here.


About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.

She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.

Check out her site,, or follow her on Instagram @MariaMarlowe and Facebook for more healthy recipes.