Winter Squash Kelp Soup

5 50 63
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 4
Winter Squash Kelp Soup
Health Highlights


57 gm Kelp (kombu, tangle) seaweed, raw
1 medium White onion (chopped)
4 cup cubes Winter squash (about 1 quart)
1/3 cup Parsley, fresh (chopped)
1 tsp Miso paste (to taste)


Lightly rinse kelp; check for tiny shells.

In a soup pot, cover kelp with water and simmer for 10 minutes.

Remove and cut the kelp into small pieces.

Return to the pot with the onion and squash; add water to cover.

Simmer for 20–30 minutes until squash is soft, or pressure cook for 5–10 minutes.

6. Purée miso with broth; add to pot. Garnish with parsley.


Omit parsley, add broccoli flowers and/or kale; cook until bright green.

If, for appearance's sake, you wish to have no kelp pieces in the finished soup, do not return the cooked kelp to the pot. Most of the nutrition will remain in the stock.

Nutrition Facts

Per Portion

Calories 63
Calories from fat 3.2
Calories from saturated fat 0.9
Total Fat 0.4 g
Saturated Fat 0.1 g
Trans Fat 0
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0
Sodium 108 mg
Potassium 499 mg
Total Carbohydrate 14.4 g
Dietary Fiber 2.8 g
Sugars 4.5 g
Protein 1.8 g

Dietary servings

Per Portion

Vegetables 2.6

Energy sources


Meal Type(s)