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This SIBO friendly Korean Pumpkin Porridge recipe is so simple to make and so good for you, it’s sure to become a cold weather favorite for anyone needing to heal their gut or recover their spirits!

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I don’t know about you, but certain seasons stir up certain food cravings for me.

Especially, now as the weather starts to turn colder, I’m craving my all time favorite comfort food:

The Korean Pumpkin Porridge

With its sweet nutty taste with its creamy texture, Korean Pumpkin Porridge, or Hobakjuk as it’s called in Korean, can nourish my soul and calm my spirit like nothing else can.

The only problem is, if you make this Korean Pumpkin Porridge the “traditional” way, it’s sort of a hassle to make.

First, these Kabochas, the kind of squash that’s used to make this “hobakjuk”, is really tough to cut.

Second, I’m all about taking the easiest and fastest route to cooking these days and therefore anything that I have to keep an eye on on my stove top is just not worth it for me.

But, this is why I’m soooo excited by how much easier you can make this Korean Pumpkin Porridge  in the Instant Pot!

My version of this recipe is also SIBO friendly–meaning that anyone who needs to avoid processed sugar or any ingredient that can aggravate your gut, like me, can still enjoy it without any digestive issues.

So, if you’re feeling a bit stressed out this season, let me encourage you to try this simpler, much healthier version of this Korean Pumpkin Porridge. I’ll bet that once you taste it, it will fast become your comfort food for this season as well!

What is Kabocha Squash?

Since some of you may not be familiar with Kabochas, the type of squash that Koreans use to make this pumpkin porridge, let me  give you a brief overview.

As you may have guessed, Kabocha’s are actually a squash and NOT a pumpkin but lots of Asian cultures, like Koreans and Japanese use it in the same way that we use pumpkins here in North America.

One reason for that is that Kabochas taste much sweeter than most squash varieties here, like the butternut squash.

In fact, Kabocha’s taste a bit like my other favorite Fall treat, the Korean sweet potato, but less dense in texture.

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Related: 5 Ways to Use Korean Sweet Potatoes To Lose Weight and Feel Great

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The other benefit to using Kabochas for this porridge is that they’re much higher in nutritional value than the other squash/pumpkin varieties. 

This is why many Korean women use this Kabocha Pumpkin Porridge as an integral part of their post partum diet for its ability in reducing swelling and promoting healing. 

The Health Benefits of Korean Pumpkin Porridge

Nutritionally speaking, one cup of Kabocha squash, for instance, has 1/2 the calories and carbohydrates than the average butternut squash.

They’re also rich in beta-carotene and contain high levels of Vitamin A, C and B.

The Kabocha squash, like other carotenoids, provide high levels of anti-oxidants that’s proven to reduce inflammation and bolster immunity.

Best of all, Kabochas are also high in fiber so it can help with digestion and alleviate constipation–in short all things that we need to feel good and look good after any kind of physical labor.

On a personal note, foods like this Korean Pumpkin porridge along with other healthy Korean post partum foods that my mom cooked for me was THE only diet that helped me  lose all of my post pregnancy weight without excess dieting or exercising. 

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Related: 5 Best Korean Foods For Postpartum Recovery

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How to Choose the Best Kabocha Squash

To ensure that you get the ripest, sweetest Kabocha squash from the market, pick one that feels a bit heavier than it looks, with a bumpy, dark green skin.

If you see golden speckles or streaks across the exterior those are even better; they’re actually a sign that they’re ripe and ready to eat!

How to Prep the Kabocha Squash

Cutting up these Kaboch squash can be challenging, but here’s a simple tip to make it easier:

• Wash the skin really well (the skin is actually edible, too!)

• Pop the squash in your microwave and cook on high for about 5-7 minutes

• Then set the Kabocha on a flat cutting board with the stem facing up.

• Then using a sharp knife, carefully insert the knife tip next to the stem and cut down using an up and down motion using the stripes on the skin as a guide. Repeat the same process to cut the other side.

• Once you have both sides sliced open, break the two halves open with your hands; It should break easily.

• Either scoop out the seeds and save them to roast and eat later or scoop out the seeds along with the pulp and discard.

• Then using the same cutting process as before, slice each half of the squash into 3-4 wedges (see photo # 2).

• You can either peel the skin off at this point using a vegetable peeler and cut the flesh into cubes or steam the wedges directly in your Instant Pot (“Steamer” setting for 4 minutes) using a steam tray or using a steamer on your stove top (see photos #3 & #4).

I like to steam one half of the squash to make my pumpkin porridge and peel and cube the rest to roast them to eat as a snack or to use as garnish for my salads.

How To Make Korean Pumpkin Porridge SIBO Friendly

To cook this porridge the traditional way, on the stove top, will take you anywhere between 20-30 minutes.

With this Instant Pot version, however, you can literally make this in 1/2 the time using the “set it and forget it” porridge function.

Also, I left out the sugar and the sweet rice flour for this SIBO friendly version and used basmati rice instead; Basmati rice is apparently easier to digest than short grain rice and contains less carbs so it’s more SIBO friendly.

If, however, you want a sweeter more dessert like version, try this recipe or this one; I’ve tried them both and can assure you that they’re both winners.

Recipe for Korean Pumpkin Porridge

Ingredients:

• 1 lb Kabocha Squash (1/2 of a medium sized Kabocha squash)
• 1/4 cup of basmati rice (soaked in water for 1 hour)
• 3 cups of water
• 1 table spoon of honey (optional)

Optional Garnish:

• Sliced Jujube dates
• Cinnamon
• Walnuts
• Pine nuts
• Pumpkin seeds

Instructions:

Cut and Prep:

Wash and soak your basmati rice in water for 30 minutes.

While the rice is soaking wash and dry the Kabocha squash. Put it into your microwave for 5-7 minutes to soften the skin. You can skip this step if you’d prefer to cut it raw.

Set the Kabocha stem side up on a thick cutting board and cut it from one side of the stem all the way down the other using an up and down motion with your knife. Cut the other side in the same way.

Once both sides are cut all the way through, use your hands to split the Kabocha open. Hull and discard the pulp and seeds or save the seeds for roasting.

Steam:

Fill your instant pot with 1/2 cup of water or 1 cup of water if you’re using your steamer on the stove top. Line your Instant pot or your stove top pot with a steamer tray.

You can steam the whole half of the Kabocha squash as is in your steamer or cut them up into 3-4 equal sized wedges and arrange them evenly into your tray.

Instant pot:

Set your pressure cooker on the steam setting and cook for 5 minutes.

Stove top:

Set your heat on med-high and steam for 5-10 minutes or until they’re soft.

Puree:

Peel the skin off the steamed Kabocha wedges or scoop out the flesh using a large spoon.

Remove the steamer tray from the Instantpot or the steamer leaving the water as is.

Place the cooked Kabocha squash and soaked rice into a blender along with 2 cups of water and the water from your steamer and puree the whole thing until it resembles pancake batter.

Add more water if needed.

Pour the whole thing back into the Instant Pot or your pot.

Set the Instant Pot on the lowest pressure setting (use the + or – buttons) and press “porridge” and set timer  for 10 minutes.

If you’re cooking this on the stove top, heat it to boil, cover and cook on low setting for 20 minutes stirring every 5-10 minutes. 

Serving Suggestions:

You can garnish your Korean Pumpkin Porridge with slices of Korean jujube dates, pumpkin seeds, or even a pinch of cinnamon and some chopped walnuts. You may also want to add a 1/2 tablespoon of honey or maple syrup (if your diet allows) to sweeten it.

You can serve it hot or at room temperature. The consistency will thicken as it cools.

Simple Comfort Food

This Korean Pumpkin Porridge is so delicious and nourishing, I’ve had it every day this week-as my breakfast, snack, or in place of dinner. 

Once you try this, I’ll bet that you’ll find just as much comfort in this Korean Pumpkin Porridge especially during fall and winter season…

If you do try this, let me know what you think by sending me a photo of yours and/or tag me on Instagram: #SIBOKoreanpumpkinporridge.