Kabocha Pumpkin Salad

When you write “kabocha pumpkin” in kanji, the characters mean “southern melon”. Kabocha pumpkin is sweet, nutritious, and incredibly versatile!

Kabocha Pumpkin Salad
Photographed by Manao Okamoto

Recipe by
Yuko Musashi







Calorie count is per serving.

Ingredients (Serves 2)

  • Approx. 1/8 kabocha pumpkin (250 g)
  • 20 g walnuts (roasted; coarsely chopped)
  • [A]

    • 2 tbsp plain yogurt (unsweetened)
    • 1 tbsp mayonnaise
    • 1/4 tsp sugar
    • 1/4 tsp salt



Use a spoon to scoop out the seeds and pith from inside the kabocha pumpkin, then cut into bite-sized pieces. Mix together the ingredients for [A].


To cut a kabocha pumpkin, place it cut-side down on your cutting board and cut it into slices roughly 2 cm thick, then cut the slices in half. Stabilize your hand on the spine of your knife to make cutting into the kabocha pumpkin easier and to keep your hands safe.


Place the pumpkin pieces in a microwave-safe bowl and loosely wrap with plastic wrap, then microwave at 600 W for 4 minutes.


Remove the plastic wrap, starting from the far edge to avoid burning yourself with the hot steam, then dab the pumpkin pieces with a paper towel to absorb excess moisture. Cut off the skin with a knife, and coarsely mash with a fork or potato masher while still hot. Mix in the walnuts, then serve with [A] poured over top.