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Rosemary Butternut Squash Soup

At Princeton Integrative Health, we believe that food is medicine — and this creamy, comforting Rosemary Butternut Squash Soup is the perfect example. Rich in vitamin A, fiber, and immune-supporting antioxidants, this dish nourishes your body while delivering cozy fall flavors. It’s quick enough for a weeknight but elegant enough to serve at a family gathering.

Why We Love This Soup

  • Quick & Simple: Ready in just 30 minutes — perfect for busy weeks

  • Nutrient-Dense: Packed with vitamin A for immune health and skin support

  • Plant-Powered: 100% vegan and naturally gluten-free

  • Make-Ahead Friendly: Flavors deepen and taste even better the next day

🥕 Ingredients (Serves 4)

  • 1 tbsp coconut oil

  • 1 onion, chopped

  • 4 large cloves garlic, minced

  • 1 tbsp fresh rosemary, minced (or ½ tbsp dried)

  • 2 cups butternut squash, peeled and chopped

  • 32 oz vegetable broth

  • Sea salt + freshly ground black pepper, to taste

  • ½ bunch fresh parsley, chopped

👩‍🍳 Directions

Prep Time: 10 min | Cook Time: 20–25 min

  1. Sauté the aromatics: In a large soup pot, heat coconut oil over medium heat. Add chopped onion and garlic and sauté until fragrant, about 5 minutes.

  2. Add veggies & season: Stir in rosemary, butternut squash, broth, salt, and pepper. Cover and bring to a boil.

  3. Simmer: Reduce heat and cook for about 20 minutes, until squash is tender.

  4. Blend: For a rustic soup, mash gently with a spoon. For a smooth, creamy soup, use an immersion blender.

  5. Finish with freshness: Stir in parsley, remove from heat, and let rest for 30 minutes to allow the flavors to meld.

🌱 Serving & Storage Tips

  • Serve with: A slice of crusty sourdough bread, a drizzle of coconut cream, or crispy turkey bacon for a protein boost.

  • Storage: Refrigerate up to 4 days or freeze up to 3 months — perfect for meal prep.

  • Make it richer: Add a splash of coconut milk for extra creaminess or roast the squash beforehand for deeper flavor.

🧠 PIH Wellness Tip

This soup is not just comfort food — it’s a nutrient powerhouse. Butternut squash is a natural source of carotenoids, which support immune health, eye health, and reduce oxidative stress. Pair it with a high-quality protein and healthy fat to keep blood sugar balanced and energy steady.