Home Allergy Friendly Red Kuri Squash & Fennel Bulb Soup Recipe

Red Kuri Squash & Fennel Bulb Soup Recipe

October 18, 2011

Our first year in Wyoming, summer ushered in winter—overnight. I remember trees cloaked in green one day and brown the very next. This year has been a whole different story.

Fall has been glorious!

On Saturday we headed 90 miles south to find even more Autumn splendor. After dropping my hubby off at his rugby match in Arvada, the boys and I headed over to Boulder.

It was a spectacular afternoon!

Fall foliage and foothills behind Boulder.We met up with Elana (Elana’s Pantry) and Kelly (The Spunky Coconut) and their families at the Boulder County Farmer’s Market. It was so great to catch up in person, to taste the batch of Elana’s Paleo Banana Bread that Kelly had baked up, and to try the market’s gluten-free fare—a food-centric meet-up, of course!

Kelly (The Spunky Coconut), Me, Elana (Elana’s Pantry)Aside from the lively conversation, the market was brimming with rich hues of Fall and people.

Mid-October and we’re still in Tevas and shorts!There were new discoveries to be had … like this tasty watermelon radish …

Tried watermelon radish for the first time.

… and an abundance of squash—including a new favorite—Red Kuri.

The moment I laid eyes on Mr. Red Kuri, I was in love.

I knew nothing about this squash—don’t think I’d even ever seen one until this Fall. My friend, Hannah, has likened its shape to that of a cross between a pumpkin and a pomegranate. That describes it perfectly—at least the exterior. The first time I baked one, I was pleasantly surprised by the deep orange, sweet potato-like texture and chestnut-like taste of its flesh. I had expected it to be more watery and akin to an acorn squash or pumpkin. But that it was not. After pondering what to do with it, this is what I came up with. Hope you enjoy!

Red Kuri & Fennel Bulb Soup

Gluten-Free | Casein-Free | Corn-Free | Dairy-Free | Egg-Free | Fish-Free | Nightshade-Free | Peanut-Free | Potato-Free | Rice-Free | Shellfish-Free | Soy-Free | Tree Nut-Free | Wheat-Free | Grain-Free | Sesame-Free | Sweetener-Free | Yeast-free | GFCF | Vegetarian | Vegan


1 tablespoon OLIVE OIL
1/2 FENNEL BULB, sliced
2 SHALLOTS, roughly chopped
1 GRANNY SMITH APPLE, cored and roughly chopped
2-1/2 cups cooked RED KURI SQUASH flesh (I like this cooking method)
1/2 can Thai Kitchen® canned COCONUT MILK
1 tablespoons LEMON JUICE
1 teaspoon SALT or to taste
CAYENNE PEPPER to taste (optional)


1. In medium soup pot, sauté fennel bulb, shallots, and apple in oil until tender.

2. Transfer to blender along with squash and enough of the broth to puree. Blend until smooth.

3. Return to pot. Stir in remaining broth and remaining ingredients.

4. Simmer on low 10-15 minutes.

5. Serve.


More Good Stuff


gfreemom October 18, 2011 at 10:35 am

This soup looks amazing! Love the stories and the pics. Sounds as if you ladies had fun! xo

Shirley @ gfe October 18, 2011 at 10:38 am

So happy you are having a splendid fall, Lexie, and that you got to meet up with the wonderful Kelly and Elana! I've seen the Red Kuri Squash but have never tried it before, so I appreciate the heads up on its characteristics. Your soup, especially its presentation, looks stunning!


Lexie October 18, 2011 at 2:44 pm

Nicola, I hope you are enjoying life in Hamburg! Oh I envy. The soup was so, so easy and delightfully good. Thanks for stopping by.


Lexie October 18, 2011 at 2:46 pm

Shirley … wish you could have been with us, too! We have been so blessed to find such supportive and uplifting friends in this blogosphere!


Hallie @ Daily Bites October 18, 2011 at 3:30 pm

This looks amazing! What a fun day this must have been. 🙂

Ricki October 21, 2011 at 2:05 am

Your photos are so fantastic! And just look at that trio of remarkable women. The soup looks pretty darned good, too! 🙂 Thanks for submitting this to Wellness Weekend this week, Lexie! 🙂

Carol, Simply Gluten Free October 21, 2011 at 3:48 pm

How fun and what a lovely soup!

Jeanette October 22, 2011 at 2:51 am

Gorgeous photos Lexie! I've been thinking of picking up a red kuri squash and trying it – your soup looks delicious!

Maggie October 22, 2011 at 4:35 pm

Great photos – such great soup presentation. You're awesome! Love the pic of you and your Boulder girls! What a powerful group 🙂

Nancy @ The Sensitive Pantry October 23, 2011 at 11:51 pm

Love this combination of flavors, Lexie. I never would have thought to put fennel and winter squash together. Lovely color. I'm really loving the various squashes that I'm getting this year–blue hubbard, buttercup and butternut, acorn and delicata. So many different types and so many ways to use them.

Jeremy November 5, 2011 at 11:33 pm

Hi! I just bought a red kuri squash and had no idea what to do with it. I stumbled upon your recipe, and I'm just trying out a version of it (based on what I have: onion not shallot, and red apple not Granny Smith). Fingers crossed!

Lexie November 6, 2011 at 12:45 am


Those subs sound like they will work great! Hope you enjoy.


Jeremy November 6, 2011 at 8:33 pm

Yum! It worked!

Lexie November 6, 2011 at 8:39 pm

Thumbs up Jeremy!


The Heatlhy Apple December 2, 2011 at 11:29 pm

This soup looks fabulous; I am in love with fennel. Thanks for the great recipe…yummy!

Kris January 25, 2012 at 8:32 pm

Has anyone tried it without the apple? I'm thinking it shouldn't be that big of a change, but I'm allergic to apples along with lots of other stuff 🙁

Lexie January 25, 2012 at 8:44 pm

Kris, should be fine. The apple just gives a hint of sweet. : )


Brit September 23, 2012 at 10:10 pm

Interesting recipe. I'm going to try today, however I'll roast the fennel and apples as well. Excited! Also I have beef and chicken stock in the freezer I wonder which is best to use?

Melissa November 1, 2012 at 11:23 pm

I made this tonight and it it was a HUGE hit!
I omitted the shallots, as I have an onion allergy, and used chicken bone broth. My husband and sons each had third helpings. I am glad that I made a double batch so that I can have more for lunch tomorrow:)
Thanks for the recipe!

Lexie November 8, 2012 at 4:57 pm

Awesome Melissa!! Thank you for letting us know how it turned out and how fast it disappeared. xoLexie


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