Cozy Up with This Immune-Boosting Roasted Squash Soup

It’s that time of year again!

The snow is falling (our local ski hill got 40cm last night!), and as the holidays approach, it seems like everyone around me is coming down with something. We all want to avoid getting sick—or recover fast if we do—and I know that when you’re feeling under the weather, the last thing you want is a complicated, time-consuming recipe.

That’s where this soup comes in. It’s creamy, wholesome, and full of immune-boosting ingredients—with just three simple steps: chop, roast, and blend! No fuss, no unnecessary ingredients—just pure nourishment, comfort, and flavor.

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The Key Ingredients

When I create recipes, I always try to incorporate ingredients that pack a powerful wellness punch—these are what I call my "key ingredients." Each one has a role to play in helping you feel better, from reducing inflammation to supporting your immune system.

• Butternut (or Acorn) Squash: In season and rich in beta-carotene, which your body converts into vitamin A. This vitamin supports immune health and helps maintain healthy skin and mucous membranes (your body’s first line of defense). Squash is also high in fiber, promoting gut health, which is essential for overall immunity.

• Onion: A natural source of quercetin, a potent antioxidant that supports immune function and has anti-inflammatory properties. Onions also contain prebiotics, feeding beneficial gut bacteria that are key for both digestion and immunity.

• Garlic: Known for its high content of allicin, a compound with natural antifungal, antibacterial, and antiviral properties. Garlic supports immune resilience and may help reduce the severity and duration of cold symptoms.

• Ginger: Contains gingerol, a powerful anti-inflammatory and antioxidant compound. Ginger supports digestion, helps reduce nausea, and contributes to a healthy immune response.

• Bone Broth: Packed with essential minerals, collagen, and glutamine, bone broth helps restore electrolyte balance, supports gut lining health, and provides immune system support. Its hydrating nature also makes it comforting when you’re feeling run down.

• Coconut Milk: Adds a creamy, soothing texture to the soup while providing healthy fats like MCTs (medium-chain triglycerides), which offer quick energy when you might not have much of an appetite. Coconut milk also provides calories and helps you stay nourished during recovery.

• Olive Oil: Rich in monounsaturated fats and antioxidants like polyphenols, which have anti-inflammatory properties. Olive oil also supports cognitive function, making it great for both immune support and mental clarity, especially during times of stress.

• Turmeric: Thanks to the compound curcumin, turmeric is well-known for its anti-inflammatory properties. Consuming turmeric with black pepper enhances its absorption by up to 2000%, increasing its health benefits.

• Salt: High-quality salts like sea salt or Himalayan pink salt contain essential trace minerals like magnesium, calcium, and potassium. These minerals help balance electrolytes, aid in hydration, and support overall recovery.

• Pepper: Freshly cracked black pepper doesn’t just add flavor—it significantly enhances the absorption of curcumin from turmeric, making the anti-inflammatory benefits even more effective.

• Red Pepper Flakes: These can help clear your sinuses and reduce congestion thanks to capsaicin, a compound that also has slight anti-inflammatory effects and stimulates circulation, promoting healing when you're feeling under the weather.

• Squash Seeds: Don’t toss these out! Roasted squash seeds are rich in zinc, which is vital for immune health, as well as magnesium, which supports muscle relaxation and recovery. They’re also packed with healthy fats and fiber, offering both crunch and nourishment as a topping for your soup.

Method

CHOP

Cut your squash in half, peel your garlic, and gut the squash (save the seeds if you want to roast them as a crunchy topping!). Slice your onion in half as well.

ROAST

Line a baking tray with parchment paper, toss all your veggies on it, drizzle with olive oil, and roast at 325°F for 45-60 minutes. Roasting at a lower temperature preserves heat-sensitive nutrients and enzymes, ensuring better nutrient retention and absorption.

You want the squash to be soft and the onions slightly caramelized. If you're roasting the squash seeds, add them to a separate dish or tray—they’ll be ready in about 25 minutes.

*Tip*: Place your garlic cloves in the hollowed-out squash to keep them from burning.

BLEND

Let the veggies cool slightly, then scoop the flesh our of the squash. Add it, along with the roasted onion and garlic, to a high-speed blender. Pour in the coconut milk (cream top only), turmeric, ginger (rough chopped), bone broth, and a little water. Blend until smooth, adding water as needed to get your preferred consistency. Taste and adjust with salt and pepper.

That's it! You can enjoy your soup right away. I love to top mine with roasted squash seeds, a drizzle of olive oil, and a sprinkle of red pepper flakes for a little kick!

Additional tips!!

Don't shake your coconut milk before use, scoop the cream from the top of the can - discarding the liquid or saving for another use

Rough chop your fresh ginger/turmeric before adding to blender for easier, faster blending! No need to grate or chop finely. If you have a really good blender you might get away with throwing the whole chunk in!!

Choose organic, pure bone broth without unnecessary additives. Many mainstream broths lack the nutrients needed for healing. While homemade broth is ideal, it's not always convenient. For liquid broth, check the freezer aisle, and for instant options, look for ones with no added ingredients. Good broth should be made from whole foods like bones, vegetables, and herbs.

Roasted Squash Immune Soup

Ingredients:

- 1 small-medium butternut squash*

- 1 small-medium acorn squash* (or extra butternut!)

- 1 medium onion

- 3-5 cloves garlic

- 2 tsp ground or ½ inch fresh turmeric

- 2 tsp ground or ½ inch fresh ginger

- 1 can coconut milk (cream top only)

- Organic, pure bone broth - 1 packet dry or 1 cup liquid (from freezer isle or homemade)

- Salt & pepper to taste

- Olive oil

- Red pepper flakes (optional)

Directions:

Preheat oven to 325°F

1. Chop squash in half and scoop out the seeds (save them for roasting!).

2. Peel onion and garlic, then cut the onion in half.

3. Arrange the veggies on a baking tray lined with parchment. Drop garlic into the hollow squash. Drizzle with olive oil and season with salt and pepper.

4. Roast for 45-60 minutes until the squash is soft and onions are caramelized.

5. Rinse and dry the squash seeds. Toss them in olive oil, salt, and pepper, and roast for 25 minutes or until golden.

6. Scoop the squash flesh into a blender along with the onion, garlic, turmeric, ginger, coconut milk, and bone broth.

7. Blend, adding water as needed to reach the desired consistency. Taste and adjust with salt and pepper.

Enjoy this nourishing soup straight away, topped with roasted squash seeds, a drizzle of olive oil, and a sprinkle of red pepper flakes. It keeps in the fridge for 3-5 days or freezes well for up to 3 months!

*If your squash is on the larger side, just increase the onion, garlic, ginger, & turmeric. No need to add more coconut milk—this recipe is flexible! Exact measurements aren’t crucial, so feel free to season it to your liking.*

*This recipe works with both butternut and acorn squash. If you have a favorite, just double up on that one—it’s delicious either way!*

*Feel free to toss in ½ an apple or a couple of carrots to the roasting pan for added sweetness and a boost of nutrients.*

That's it! A simple, nourishing soup to keep you feeling cozy and supported all season long. I’d love to hear how it turns out—feel free to drop a comment or share your twist on this recipe. Stay well, and enjoy every comforting spoonful!

Until next time,

Melissa :)