Hokkaido Pumpkin, also known as “Red Kuri Squash”, is rich in vitamins and contains minerals such as: calcium, magnesium, phosphorus, potassium, beta-carotene and Vitamins A, B, C, which makes this pumpkin a super nutritional food for the colder fall season. Hokkaido pumpkins are some of the easiest pumpkins to prepare and store; due to their flavor and their smaller size, they are growing in popularity which makes them less expensive compared to other pumpkins. To prepare the Hokkaido pumpkin, you have to remove the seeds and fibers before using for cooking, the skin is perfectly edible and does not need to be removed regardless of how you want to prepare it. Personally, I’m a huge fan of this pumpkin and enjoy the delicate, sweet and slightly nutty flavor every single time.

Serves 2-4


  • 1 large brown onion, chopped
  • 2 cloves garlic, chopped
  • 1 large Hokkaido pumpkin (around 750 grams), cubed
  • 1 large potato, peeled and cubed
  • 1 tbsp of extra-virgin olive oil
  • 4 cups vegetable stock
  • ½ tbsp Pumpkin Spice
  • ¼ cup low-fat greek yoghurt
  • 2 tbsp coconut milk
  • sea salt and black pepper, to taste


  1. Heat oil in a large pot and add the sliced onions to the pot and cook stirring occasionally until caramelized, about 7-10 min.
  2. Add the garlic, salt, and pumpkin spice and stir constantly for one minute.
  3. Add the pumpkin, potatoes and all 4 cups of the vegetable stock and bring to a boil
  4. Reduce heat and simmer for 20 minutes or until pumpkin is tender.
  5. Remove from heat and let cool slightly.
  6. Add coconut milk and puree in a high speed blender until smooth
  7. Add yoghurt and black pepper and serve immediately. Enjoy!