Kabocha squash, also known as Japanese squash, is hard and has knobbly-looking skin, is shaped like a small pumpkin, and has a dull-finished, deep green skin with some whitish stripes and an intense yellow-orange color on the inside. It has an exceptional naturally sweet flavour.
Although it most closely resembles the sweet potato or yam for its rich texture and sweet flavour, it’s more comparable to butternut squash for it’s caloric and carbohydrate values, making it a favourite for bodybuilders, fitness competitors or others on low-carb diets. For about a half cup serving, you get 20 calories and 5 grams of carbohydrate, as opposed to the same amount of yams at 79 calories and 19 grams of carbs.
Cook kobacha just as you would any squash. It is rich in beta carotene, iron, vitamin C and potassium.