Ginataang Kalabasa | Coconut Squash Soup

Cook this traditional Filipino vegetable stew, ginataang kalabasa with squash, coconut milk, green beans, onions, and olive oil. Season with curry, black pepper, and salt.

Creamy Squash Soup Heart Healthy + Vegetarian Option

Create this heart healthy and traditional Filipino recipe. Cook olive oil, onions, green beans, squash, coconut milk, curry powder, and squash all in one pot. Add brown or wild rice!

Total Time 15 mins Course Main Course, Side Dish, Soup Cuisine Filipino Servings 4

Equipment

  • soup pot

Ingredients  

  • 2 tbsp olive oil extra virgin
  • 1/2 cup yellow onion diced
  • 1 1/2 cups shrimp
  • 3-5 cups squash (small size or half a regular size squash) 1 inch cubed acorn or kabocha
  • 1/2 cup water
  • 1 can coconut milk or 1 1/2 cup ultra pasteurized whole milk*
  • 2-3 cups green beans cut each approx. 1 1/2 inches in length

Seasonings

  • 2 tsp salt
  • pepper to taste
  • 2 tsp curry powder

Instructions 

  • Heat soup pan to medium high heat and add olive oil. When hot, add onions and cook for 3 minutes.
  • Add squash and season with salt, curry powder, and pepper. Add water and boil for 5-7 minutes.
  • Add shrimp, beans, and coconut milk. Boil for 3 minutes and turn off heat.

Video

Notes

Omit shrimp for a vegetarian option. Add wild or brown rice.  *sub coconut milk with ultra-pasteurized whole milk (I used lactose free). Squash boils for about 7-10 minutes. “Jumbo shrimp take about 7 to 8 minutes, large shrimp take about 5 to 7 minutes, and medium size are done in about 3 to 4 minutes.” source  Let me know if you tried heavy cream or other squash varieties! Keyword bell pepper, coconut milk, curry powder, olive oil, onion, red pepper powder, salt, squash, turmeric

by Bianca Soriano. April 17, 2021. Processed with VSCO with  preset

Benefits of Eating Squash

Eat squash to reduce blood high pressure, cholesterol, and diabetes risk. source: Harvard School of Public health

Try butternut squash to lose weight as it contains “half the amount of carbohydrate of a sweet potato”. source: Harvard School of Public health

Consume squash to maintain blood sugar levels and “prevent … [it] from rising”. source: Harvard School of Public health

Enjoy this Creamy Squash Soup for Heart Health + Vegetarian Option!

XOXO,

Bianca

Creamy Squash Soup Heart Healthy + Vegetarian Option

Processed with VSCO with  preset

Creamy Squash Soup Heart Healthy + Vegetarian Option

  • olive oil (extra virgin is the most heart healthy) source: Healthline
  • onions
  • green beans
  • organic coconut milk (sub ultra pasteurized milk)
  • squash (acorn or kabocha)
  • shrimp

Seasonings

  • salt
  • pepper
  • curry powder (sub half turmeric and half red pepper powder)

Creamy Squash Soup Vegetarian Option

Omit shrimp for a healthy vegetarian option.

Creamy Squash Soup Heart Healthy + Vegetarian Option

Create this heart healthy and traditional Filipino recipe. Cook olive oil, onions, green beans, squash, coconut milk, curry powder, and squash all in one pot. Add brown or wild rice!

  • soup pot
  • 2 tbsp olive oil (extra virgin)
  • 1/2 cup yellow onion (diced)
  • 1 1/2 cups shrimp
  • 3-5 cups squash (small size or half a regular size squash) (1 inch cubed acorn or kabocha)
  • 1/2 cup water
  • 1 can coconut milk (or 1 1/2 cup ultra pasteurized whole milk*)
  • 2-3 cups green beans (cut each approx. 1 1/2 inches in length)

Seasonings

  • 2 tsp salt
  • pepper (to taste)
  • 2 tsp curry powder
  1. Heat soup pan to medium high heat and add olive oil. When hot, add onions and cook for 3 minutes.

  2. Add squash and season with salt, curry powder, and pepper. Add water and boil for 5-7 minutes.

  3. Add shrimp, beans, and coconut milk. Boil for 3 minutes and turn off heat.

Omit shrimp for a vegetarian option.

Add wild or brown rice. 

*sub coconut milk with ultra-pasteurized whole milk (I used lactose free).

Squash boils for about 7-10 minutes.

“Jumbo shrimp take about 7 to 8 minutes, large shrimp take about 5 to 7 minutes, and medium size are done in about 3 to 4 minutes.” source 

Let me know if you tried heavy cream or other squash varieties!

Main Course, Side Dish, Soup
Filipino
bell pepper, coconut milk, curry powder, olive oil, onion, red pepper powder, salt, squash, turmeric


Filipino Cauliflower Rice

Recipe

Skipping rice? Try this healthy cauliflower rice substitute! The crispy garlic, onions, soy sauce, and calamansi tastes deliciously Filipino. Enjoy this dish with vegetables and chicken.

Prep Time 10 mins Cook Time 12 mins Total Time 22 mins Course Side Dish Cuisine Filipino Servings 2

Equipment

  • skillet
  • optional: blender or food processor

Ingredients  

  • 3 cloves garlic minced
  • 1/4 onion medium size or 1 shallot
  • 1 tbsp olive oil extra virgin
  • 2 cups cauliflower (minced) or 1/2 a cauliflower head
  • 1 handful of chives cut diagonally
  • 2 tsp soy sauce
  • 2 tsp calamansi juice or lemon juice

Instructions 

  • Heat skillet on medium high heat and add oil. When the oil is hot, add the garlic and cook until browned. After, add the onions and cook for 2-3 minutes.
  • Next, add the cauliflower and cook for 5-7 minutes, stirring occasionally then add the chives.
  • In a small bowl, mix soy sauce and calamansi (or lemon) juice. Next, add half the mixture into skillet and mix evenly*. Cook for 2 more minutes.

Notes

Wash and thoroughly dry cauliflower before cooking for best results. *Put the remaining half in a small bowl when serving rice. I minced the garlic by hand using a knife. You can use a food processor to mince the cauliflower.  Optional ingredients: chicken, carrots, celery, crushed red pepper, egg, etc.

Keyword calamansi, cauliflower, chives, garlic, green onion, lemon, olive oil, onion, pepper, salt, soy sauce

Try this simple and healthy recipe if you are skipping rice. Cauliflower is so versatile that you can use it as a rice substitute. The browned garlic, soy sauce, and calamansi juice make this recipe utterly Filipino!

fresh green onion and knife on white table
Photo by Karolina Grabowska on Pexels.com

Healthy Cauliflower Rice Filipino Style!

Ingredients for Healthy Cauliflower Rice Filipino Style!

  • garlic – cook until browned and crispy for maximum flavor.
  • onion – use a 1:4 ratio of onion to cauliflower
  • olive oil – use extra virgin because it is heart healthy.
  • cauliflower – mince cauliflower with a knife for a homemade style, as the pieces will be irregular. You can use a blender or food processor to save time.
  • chives – adds color and flavor to your rice
  • soy sauce – browns your rice and also adds flavor
  • calamansi juice – you can use lemon juice as well. Calamansi and soy sauce is a classic Filipino combination.

How to Use Healthy Cauliflower Rice Filipino Style Recipe

I haven’t tried these but you can add scrambled eggs or use it in a vegetable chicken stir-fry.

Breakfast: Crack open an egg and scramble while cooking cauliflower rice.

Lunch: Add chicken, carrots, celery, and mushrooms for a healthy stir fry.

Healthy Cauliflower Rice Filipino Style!

Skipping rice? Try this healthy cauliflower rice substitute! The crispy garlic, onions, soy sauce, and calamansi tastes deliciously Filipino. Enjoy this dish with vegetables and chicken.

  • skillet
  • optional: blender or food processor
  • 3 cloves garlic (minced)
  • 1/4 onion (medium size or 1 shallot)
  • 1 tbsp olive oil (extra virgin)
  • 2 cups cauliflower (minced) (or 1/2 a cauliflower head)
  • 1 handful of chives (cut diagonally)
  • 2 tsp soy sauce
  • 2 tsp calamansi juice (or lemon juice)
  1. Heat skillet on medium high heat and add oil. When the oil is hot, add the garlic and cook until browned. After, add the onions and cook for 2-3 minutes.

  2. Next, add the cauliflower and cook for 5-7 minutes, stirring occasionally then add the chives.

  3. In a small bowl, mix soy sauce and calamansi (or lemon) juice. Next, add half the mixture into skillet and mix evenly*. Cook for 2 more minutes.

Wash and thoroughly dry cauliflower before cooking for best results.

*Put the remaining half in a small bowl when serving rice.

I minced the garlic by hand using a knife. You can use a food processor to mince the cauliflower. 

Optional ingredients: chicken, carrots, celery, crushed red pepper, egg, etc.

Side Dish
Filipino
calamansi, cauliflower, chives, garlic, green onion, lemon, olive oil, onion, pepper, salt, soy sauce

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