When making squash soup, one of the first decisions is whether to leave the skin on the squash or peel it off. There are pros and cons to both approaches, and it often comes down to personal preference. In this article, we’ll examine the key factors to consider when deciding whether to leave the skin on squash for soup.
Reasons to Leave Skin On
Here are some of the main benefits of leaving the skin on squash when making soup:
More Nutrients
One of the best reasons to leave the skin on is to retain more of the squash’s nutrients. Squash skins contain fiber, vitamin A, vitamin C, potassium, and other healthy phytonutrients. By peeling the squash, many of these beneficial compounds are lost. The skin also contains much of squash’s beneficial carotenoids, which give it that rich orange color.
More Flavor
Along with nutrients, the skins add flavor. The skins have an earthy, sweet flavor that enriches the taste of the soup. Many cooks feel the texture and taste of squash skins gives the soup more character than using peeled squash alone.
Less Work
Leaving the skin on means fewer steps in prepping the squash. Peeling squash can be tedious and time-consuming. If the recipe calls for diced or mashed squash, the skins blend in once cooked and don’t need to be removed. Skipping peeling makes the soup much easier to prepare.
Reasons to Peel Squash
On the other hand, there are some advantages to removing the skins:
Smoother Texture
If a silky smooth texture is desired, peeling the squash helps achieve this. Even when thoroughly cooked, bits of skin can add a fibrous, rustic texture. For soups where uniform consistency is preferred, peeling ensures a smooth, velvety soup without errant pieces of skin.
Milder Flavor
The skins add not only nutrients but a heartier, earthier flavor. For those who want a more delicate squash flavor, peeling helps tone down the taste. The flavor will be lighter without the influence of the skins.
Appearance
Another motivation for peeling is aesthetics. Soups with peeled squash often have a brighter, more vibrant orange hue. The skins can dull the color slightly. A peeled soup may have more eye appeal for certain recipes.
Best Squash Varieties for Leaving Skin On
When opting to leave the skin on, some squash varieties work better than others. Good choices include:
Butternut Squash
Butternut squash has a relatively thin, smooth skin that becomes tender when cooked. The muted beige skin blends in easily. The vital nutrients directly under the skin make butternut a great candidate for leaving the skin on soup.
Acorn Squash
Like butternut, acorn squash has a edible skin that softens well during cooking. Its green skin has a subtle flavor and virtually disappears into a cooked soup.
Kabocha Squash
Also called Japanese pumpkin, kabocha has a skin that readily sweetens and softens with cooking. Its skin helps thicken and enrich the soup.
Hubbard Squash
This large winter squash has a tough skin that requires longer cooking, but it does eventually become tender and tasty. Well-cooked hubbard skins will lend body to soup.
Best Squash Varieties for Peeling
For smooth, delicate soups, these varieties are best peeled:
Spaghetti Squash
True to its name, cooked spaghetti squash flesh pulls apart into long noodle-like strands. The stringy texture doesn’t work well in soup unless the skin is removed first.
Delicata Squash
Delicata has an edible skin when baked or roasted, but in soups it can turn gummy and unappealing. Peeling it is advised.
Pumpkins
Pumpkins like sugar pie pumpkins have a coarser, thicker skin that can easily make a soup grainy. It’s best to peel them.
Yellow Summer Squash
The skin of tender summer squash is quite thin but not well-suited to soup. Peeling summer squash produces the best results.
Prepping Squash With Skin
To get the most out of leaving squash skins on, here are some preparation tips:
Wash Well
Always scrub squash thoroughly under running water to remove dirt and bacteria before cooking, whether peeling or not.
Trim Off Rough Bits
Use a paring knife to slice away any remaining stems, membranes, or damaged spots on the skins.
Cut Evenly
Cube or chop the squash into evenly-sized pieces so it cooks evenly. Matchstick pieces or 1/2-inch cubes work well.
Cook Thoroughly
Simmer chunks for at least 15-20 minutes or until completely fork-tender and skins are soft. Undercooked skins can be tough.
Puree or Mash
For smooth consistency, use an immersion blender to puree the cooked squash and skins right in the soup pot.
Tips for Peeling Squash
To peel squash effectively:
Microwave First
Microwaving halved squash for 2-3 minutes makes peeling easier by softening the skin.
Use a Y-Shaped Peeler
A Y-shaped peeler removes skin more efficiently than paring knives or box graters.
Shave Off Skin
With short, angled strokes, shave off just the skin itself without digging into the flesh.
Work from Top to Bottom
Peel from the stem end down for better leverage and control.
Use Short Strokes
Making many light, short strokes avoids gouging and scraping off too much flesh.
Conclusion
Whether to leave the skin on squash for soup comes down to the recipe, your textural preference, and how much time you want to spend prepping. Acorn, butternut and kabocha squash make the best candidates for skin-on soup thanks to their thinner, tenderer skins. Spaghetti squash, delicata and pumpkins are better choices for peeling. If keeping the vitamin-rich skins on, be sure to wash, trim and cook the squash thoroughly. With peeled squash, a Y-peeler and short strokes make the job faster. Either way you choose to prepare your squash, it will lend its signature sweet, nutty flavor and bright orange color to enrich your favorite soup recipes.
Frequently Asked Questions
Is it better to peel squash before making soup?
Whether to peel squash before making soup is a matter of personal preference. Leaving the skin on retains more nutrients and flavor, while peeling gives a smoother, more delicate texture. Consider the squash variety and your own tastes.
Do you have to peel butternut squash for soup?
No, you do not have to peel butternut squash for soup. Butternut squash has a thin, tender skin that softens during cooking. Leaving the skin on adds fiber, vitamins, and enhances flavor. Peeling is optional.
What kind of squash is best for soup?
The best squashes for soup include butternut, acorn, kabocha, and hubbard. They all become tender when cooked and add nutrients, thickness, and natural sweetness. Spaghetti squash and delicata are better choices if peeling first.
Does leaving the skin on squash make soup healthier?
Yes, leaving the skin on squash when making soup boosts its nutritional value. Squash skins, especially from varieties like butternut and acorn, contain beneficial fiber, vitamins, minerals, and antioxidants.
Is it OK to use squash skins that have blemishes or scars?
It’s best to trim off any damaged parts of squash skins that look very blemished before cooking them, but small scars or discoloration is fine to leave on. Thoroughly wash the squash before trimming away any badly damaged skin areas.
Nutrition Facts of Common Squash Varieties Per 100g
| Squash Type | Calories | Carbs | Protein | Fat | Vitamin A | Vitamin C |
|---|---|---|---|---|---|---|
| Butternut squash | 45 | 11g | 1g | 0.1g | 438μg | 21mg |
| Acorn squash | 40 | 10g | 1g | 0.1g | 1154μg | 18mg |
| Spaghetti squash | 31 | 7g | 1g | 0.1g | 49μg | 16mg |
| Hubbard squash | 51 | 13g | 1g | 0.1g | 2μg | 18mg |
| Kabocha squash | 44 | 11g | 1g | 0.1g | 347μg | 24mg |
| Delicata squash | 40 | 9g | 1g | 0.1g | 2μg | 19mg |
What are the health benefits of eating squash skins?
Squash skins, especially from varieties like butternut and acorn, provide important health benefits including:
– Dietary fiber – Skins contain insoluble and soluble fiber that promotes good digestion and heart health.
– Vitamin A – Squash skins are high in beta-carotene which the body converts into vitamin A. Vitamin A supports eye and skin health.
– Vitamin C – Many squash skins provide vitamin C, an antioxidant that strengthens the immune system.
– Potassium – Potassium in skins helps reduce blood pressure and risk of stroke.
– Other nutrients – Squash skins also supply magnesium, vitamin E, B-vitamins, and carotenoids like lutein and zeaxanthin.
Should you peel squash if the recipe calls for mashed or pureed soup?
If a recipe calls for mashed or pureed soup, you do not need to peel the squash. The skins will blend into the soup without altering the texture once thoroughly cooked and pureed smooth. Leaving the skin on blended soups provides added nutrition.
How can you tell if squash skins are fully cooked?
It’s important to cook squash thoroughly if leaving the skins on for soup. Signs that squash skins are fully cooked include:
– Fork-tender flesh that easily pulls away from the skin
– Soft, silky skin that has lost its raw texture
– Easily pierced skin that does not seem tough or rubbery
– Deepened color as natural sugars caramelize during cooking
– Squash cubes that easily mash or blend into a smooth puree
Should you peel squash if following a low-FODMAP diet?
For people on a low-FODMAP diet to improve digestion, it is recommended to peel squash before cooking. The skins contain oligosaccharides that may trigger digestive issues in some people. Removing the skins helps make squash soup low-FODMAP friendly.
Conclusion
Deciding whether to peel squash comes down to your specific recipe needs and personal tastes. In many cases, leaving the nutrient-packed skins on results in a richer, more flavorful soup with added health benefits. Peeling produces a lighter, silkier texture. No matter which method you choose, squash makes for a satisfying, warming soup that’s perfect for fall and winter meals. Experiment to find out if you prefer the heartier skins-on version or the lighter peeled squash soups.