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.
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
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
Prep Time: 10 min | Cook Time: 20–25 min
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.
Add veggies & season: Stir in rosemary, butternut squash, broth, salt, and pepper. Cover and bring to a boil.
Simmer: Reduce heat and cook for about 20 minutes, until squash is tender.
Blend: For a rustic soup, mash gently with a spoon. For a smooth, creamy soup, use an immersion blender.
Finish with freshness: Stir in parsley, remove from heat, and let rest for 30 minutes to allow the flavors to meld.
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.
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.