你的新宠
南瓜不仅卖相好。
它的营养价值也相当惊人。
这种口感丰富、天然香甜的日本南瓜，每一口都蕴含着丰富的营养，却丝毫没有“健康食品”的感觉。
它热量低，天然不含脂肪，富含纤维，并且含有丰富的人体真正需要的营养物质。
健康与营养：
维生素A对眼睛健康和免疫力至关重要。
维生素C和E，呵护日常健康
钾有助于心脏健康
膳食纤维有助于延长饱腹感
深橙色的果肉中蕴含着强大的天然抗氧化剂。
尽管卡博查南瓜味道香甜可口，但它的净碳水化合物含量比许多其他冬南瓜品种（包括奶油南瓜）都要低。
但说实话，南瓜最好的地方是什么？
它让健康饮食感觉像是在享受美食。
它口感绵密蓬松，令人感到自然满足，能带来人们通常从比较丰盛的食物中才能获得的舒适食物体验。
约 270 克煮熟的南瓜只有约 100 卡路里，对于想要兼具美味、饱腹感和营养均衡的人来说，这是一个明智的选择。
与许多南瓜不同，这种南瓜的皮也可以煮熟食用，为你的餐食增添更多纤维、口感和营养。
人们喜欢它的原因：
天然甜味
质地紧实，烤制后色泽诱人
比许多冬南瓜品种的碳水化合物含量低
富含抗氧化剂和β-胡萝卜素
饱腹、舒适且用途广泛
这是让人感觉良好的食物，而且味道也确实不错。
天妇罗卡博茶南瓜
原料
连击：
1 杯（150 克）普通面粉
1/2 杯（75克）玉米淀粉
1茶匙泡打粉
1又1/3杯（330毫升）冰镇苏打水
200克日本南瓜，切成薄片（保留南瓜皮，味道鲜美！）
植物油，用于油炸
Kecap manis（甜酱油）即可食用
方法
将面粉、玉米淀粉和泡打粉筛入碗中。
慢慢倒入苏打水，搅拌至顺滑；放入冰箱冷藏 10 分钟。
在炒锅或油炸锅中将油加热至180°C。
将南瓜蘸上面糊，沥干多余的面糊，分批放入油锅中炸 2-3 分钟，直至金黄酥脆。
用厨房纸巾吸干水分。
趁热佐以甜酱油食用。
空气炸锅南瓜块
原料
500克日本南瓜，切成小块或一口大小的方块
1茶匙蒜粉
1茶匙万能调味料
1/2茶匙辣椒粉
辣椒片——如果你喜欢的话
适量黑胡椒和盐
特级初榨橄榄油
方法
预热空气炸锅
将日本南瓜切成片，去除瓜瓤和籽（保留南瓜皮，味道鲜美！）
将蒜粉、辣椒粉、辣椒片（可选）、万能调味料、胡椒粉和盐混合在一个碗中。
将南瓜块与油拌匀，然后均匀地裹上香料混合物。
均匀铺在空气炸锅中，烘烤 20-25 分钟，直至酥脆金黄。
搭配您最喜欢的蘸酱或佐料享用！
枫糖姜汁烤南瓜
原料
500克日本南瓜
3汤匙橄榄油
少许盐
1/4茶匙黑胡椒
1 1/2 茶匙酱油
3汤匙枫糖浆
1茶匙姜粉
可根据个人喜好添加干南瓜籽、芝麻和葱花作为装饰。
方法
将日本南瓜切成两半，去除瓜瓤。
切成 1 1/2 英寸的楔形块（不要去皮，很好吃！）
将楔形块与橄榄油、盐和胡椒粉拌匀；放在烤盘上烤 10 分钟。
将枫糖浆和生姜混合；刷在楔形块上。
再烤20分钟或直至金黄酥软。
如果喜欢，可以撒上干南瓜籽、芝麻和葱花作为装饰。
有剩菜吗？第二天加到沙拉里吧！
奶油椰子南瓜汤
原料
1 个日本南瓜（500克）
1个洋葱，切碎
2瓣蒜，切碎
2-3 杯高汤（用你手头有的就行）
1罐（400毫升）椰奶（留一些作装饰用）
椰子油，用于煎炒（或者用你手边任何油都可以）
香料：
2茶匙泰式咖喱酱
2茶匙姜末
2茶匙柠檬草
新鲜罗勒或香菜，用于装饰
盐和胡椒粉，适量
方法
将日本南瓜切成小块，去除籽。
将南瓜块、洋葱和大蒜用椰子油翻炒 4 分钟。
加入香料，让香料加热并散发香味。
加入高汤，煮沸。
盖上盖子，小火慢炖20分钟，直至软烂。
加入一半椰奶，搅拌至顺滑（或根据喜好保留一些椰奶块）。
盛盘后淋上剩余的椰奶，撒上撕碎的罗勒叶或香菜。
想让你的汤带点辣味吗？那就加点辣椒到香料里吧！
卡博查南瓜乳蛋饼
原料
卡博查南瓜，切掉顶部，掏空籽。
1汤匙橄榄油
3-4个鸡蛋
1/2 杯（40 克）磨碎的帕玛森奶酪
100克火腿或熟培根
2瓣大蒜，压碎
加入小番茄、磨碎的西葫芦或其他你喜欢的蔬菜。
盐和胡椒粉，适量
方法
将烤箱预热至200摄氏度。
将南瓜与油拌匀，放在铺有烘焙纸的烤盘上烤 10 分钟至软化。
将鸡蛋、蛋黄、奶酪和肉（如果需要，还可以加入其他蔬菜）搅拌均匀。
将混合物倒入日本南瓜中。
烘烤30-35分钟，直至凝固并呈金黄色。稍微冷却后切片。
喜欢芝士味浓郁的？在出炉前 5 分钟再撒上一些芝士！
炭烤卡博查南瓜沙拉
原料
1 个日本南瓜，切片（带皮，味道很棒！）
1盒蓝莓
山羊奶酪
新鲜罗勒叶
火箭
红洋葱
核桃
南瓜籽
香醋汁或您选择的沙拉酱
方法
将卡博查南瓜用少许橄榄油、盐和胡椒粉烤制。
将洋葱切好，把所有材料放入一个大碗中搅拌均匀，放在一旁备用。
南瓜煮熟后，放在一旁冷却。
加入沙拉中拌匀。
加入您喜欢的香醋汁或沙拉酱，尽情享用吧！
Everything You Need to Know About Kabocha Pumpkin
What is Kabocha Pumpkin?
Kabocha Pumpkin is a Japanese variety of pumpkin prized for its naturally sweet flavour, dense texture and vibrant golden-orange flesh. It's incredibly versatile and can be roasted, steamed, air fried, baked or added to soups, curries and desserts.
Is Kabocha Pumpkin the same as Kent Pumpkin?
No. While both are popular pumpkin varieties, Kabocha Pumpkin has a sweeter, richer flavour and a firmer, fluffier texture. It also has a thinner skin that softens beautifully during cooking.
Why is it called Kabocha?
"Kabocha" is the Japanese word for pumpkin. Outside Japan, it has become the recognised name for this unique variety.
Where did Kabocha Pumpkin originate?
Kabocha Pumpkin originated in Japan, where it has been enjoyed for generations. Today it is grown in many countries, including Australia.
What does Kabocha Pumpkin taste like?
Kabocha has a naturally sweet flavour with subtle nutty notes, often compared to roasted chestnuts or sweet potato.
Why is Kabocha Pumpkin becoming so popular?
Its exceptional flavour, versatility and naturally creamy texture have made it increasingly popular with chefs, home cooks and food lovers looking for something different from traditional pumpkin varieties.
Why did Harvest Moon choose to grow Kabocha Pumpkin?
Harvest Moon recognised Kabocha Pumpkin's potential long before it became widely known in Australia. We've been growing it for many years because we believed its naturally sweet flavour, versatility and premium eating quality offered something truly special.
What makes Harvest Moon Kabocha Premium Pumpkin different?
Our Kabocha Premium Pumpkin is grown using decades of vegetable growing expertise. We carefully monitor every crop throughout the growing season and harvest only when the pumpkins have reached optimum maturity, producing consistently rich flavour, vibrant colour and outstanding eating quality.
Growing & Harvest
Where does Harvest Moon grow Kabocha Pumpkin?
Harvest Moon grows Kabocha Pumpkin in carefully selected Australian growing regions chosen for their climate, fertile soils and ability to consistently produce premium-quality pumpkins.
How is Kabocha Pumpkin grown?
Kabocha Pumpkin is grown from seed in carefully prepared fields where each crop is monitored throughout the growing season to encourage healthy growth and excellent fruit development.
How long does Kabocha Pumpkin take to grow?
Growing times vary depending on seasonal conditions, but pumpkins generally require several months to reach full maturity.
How do Harvest Moon growers know when a pumpkin is ready to harvest?
Our growers look for several indicators including rich, even skin colour, excellent shape and size, and optimum maturity. When cut open, premium Kabocha should reveal a beautiful deep golden-orange flesh, reminiscent of a Tasmanian sunset, a sign of excellent flavour and quality.
Why is harvest timing important?
Harvesting too early can affect flavour and texture. Waiting until the pumpkin reaches full maturity allows its natural sweetness to fully develop.
How often are Harvest Moon crops monitored?
Our experienced growers regularly inspect crops throughout the season, monitoring plant health, fruit development and growing conditions to help produce consistently high-quality pumpkins.
What growing conditions does Kabocha Pumpkin prefer?
Kabocha thrives in warm growing conditions with fertile, well-drained soil and plenty of sunshine.
How does Harvest Moon achieve consistent quality?
Years of growing experience have helped us refine the best growing practices for Australian conditions. Combined with regular crop monitoring and careful harvest timing, this helps us consistently produce premium Kabocha Pumpkin.
Is Harvest Moon Kabocha Australian grown?
Yes. Harvest Moon proudly grows premium Kabocha Pumpkin in Australia.
How long has Harvest Moon been growing vegetables?
Harvest Moon has been growing premium Australian vegetables for more than 40 years, building generations of expertise across a wide range of produce.
Nutrition & Health
Is Kabocha Pumpkin healthy?
Yes. Kabocha Pumpkin is naturally rich in Vitamin A, dietary fibre and antioxidants, making it a nutritious addition to a balanced diet.
What vitamins does Kabocha Pumpkin contain?
Kabocha Pumpkin contains Vitamin A, Vitamin C and other essential nutrients.
Is Kabocha Pumpkin high in fibre?
Yes. It provides dietary fibre, which supports digestive health and helps you feel fuller for longer.
Does Kabocha Pumpkin contain antioxidants?
Yes. Its rich orange flesh contains naturally occurring antioxidants, including beta-carotene.
Is Kabocha Pumpkin low in fat?
Yes. Kabocha Pumpkin is naturally low in fat.
Is Kabocha Pumpkin suitable for vegetarians and vegans?
Absolutely. Kabocha Pumpkin is naturally plant-based.
Why is Kabocha Pumpkin so orange?
Its vibrant colour comes from beta-carotene, a naturally occurring pigment that the body converts into Vitamin A.
Is the skin nutritious?
Yes. The skin contains fibre and nutrients, which is one reason we recommend leaving it on when cooking whenever possible.
Cooking & Storage
Do I need to peel Kabocha Pumpkin?
No. One of the best things about Kabocha Pumpkin is that its skin softens during cooking and becomes tender and delicious to eat.
Can you eat the skin?
Yes. The skin is completely edible once cooked and adds colour, texture and extra nutrition.
What's the best way to cook Kabocha Pumpkin? See our recipes!
Kabocha is delicious roasted, air fried, steamed, baked, added to curries or blended into soups.
Can you roast Kabocha Pumpkin? See our recipes!
Yes. Roasting brings out its natural sweetness and creates caramelised edges while keeping the inside beautifully fluffy.
Can Kabocha Pumpkin be air fried? See our recipes!
Absolutely. Air frying creates a crisp outside and soft, creamy centre.
Is Kabocha Pumpkin good for soups? See our recipes!
Yes. Its dense, creamy texture makes it one of the best pumpkins for soups.
Can I use Kabocha Pumpkin in desserts? See our recipes!
Yes. Its natural sweetness makes it perfect for cakes, muffins, pies and cheesecakes.
How should I store whole Kabocha Pumpkin?
Store it in a cool, dry, well-ventilated place away from direct sunlight.
How long will a whole pumpkin last?
When stored correctly, a whole Kabocha Pumpkin can last for several weeks.
Should I refrigerate it?
Whole pumpkins don't usually need refrigeration. Once cut, wrap the remaining pieces and refrigerate them.
Can I freeze Kabocha Pumpkin?
Yes. Cooked Kabocha Pumpkin freezes well and is perfect for soups, curries and baking.
Can I prepare it in advance?
Yes. Cut pieces can be refrigerated for several days before cooking.
Buying, Wholesale & Harvest Moon
Where can I buy Harvest Moon Kabocha Premium Pumpkin? See our Supplier List
Harvest Moon Kabocha Premium Pumpkin is available through selected retailers and produce suppliers. Availability may vary depending on the season and location.
Is Harvest Moon Kabocha available year-round?
Availability depends on seasonal production programs and growing conditions. Contact your local retailer or Harvest Moon for current availability.
Does Harvest Moon supply supermarkets? See our Supplier List
Yes. Harvest Moon supplies premium vegetables to major retailers throughout Australia.
Does Harvest Moon supply wholesalers? Ready to Buy? Contact us!
Yes. We work with wholesalers, distributors and food service businesses across Australia.
Can Harvest Moon supply export customers? Ready to Buy? Contact us!
Yes. Harvest Moon has more than 35 years of export experience, supplying premium Australian vegetables to customers around the world.
Which countries does Harvest Moon export to? Ready to Buy? Contact us!
Harvest Moon supplies a range of international markets. Please contact our export team to discuss current export opportunities and market availability.
How can I become a Harvest Moon customer? Ready to Buy? Contact us!
Businesses interested in wholesale or export supply can contact our sales team through the Harvest Moon website to discuss their requirements.
Why do chefs love Kabocha Pumpkin? See our recipes!
Chefs value Kabocha Pumpkin for its naturally sweet flavour, creamy texture and versatility across both savoury and sweet dishes.
Is Kabocha suitable for food service? See our recipes!
Yes. Its consistency, flavour and versatility make it an excellent choice for restaurants, cafés and catering businesses.
Why is consistency so important?
Customers expect the same great eating experience every time they purchase a premium product. Careful crop monitoring, harvest timing and quality standards help Harvest Moon deliver consistent quality season after season.
What makes Harvest Moon an authority on Kabocha Pumpkin?
Harvest Moon has more than 40 years of vegetable growing experience and has cultivated Kabocha Pumpkin for many years, recognising its potential well before it became a mainstream favourite. That experience has helped us refine the growing, harvesting and quality practices needed to consistently produce premium Kabocha Pumpkin.
Why choose Harvest Moon Kabocha Premium Pumpkin?
At Harvest Moon, we believe great flavour starts in the paddock. Every Kabocha Pumpkin is grown using decades of horticultural expertise, carefully monitored throughout the season and harvested at the ideal stage of maturity. The result is a premium pumpkin with naturally sweet flavour, rich golden-orange flesh and outstanding versatility, grown with care from paddock to plate.