Anti-Inflammatory Butternut Squash Soup

Updated: Jul 21

This recipe is full of warming anti-inflammatory spices, vegetables, and nutrients! It's perfect for cold fall/winter days.

It's currently in between Christmas and New Years - and I feel like everyone is getting COVID / or is at least sick with something. We have been doing a lot the past few months, in between our wedding, honeymoon, friends weddings, visiting family for the holidays... and I've been out of my routine. I've been eating a little differently than I usually do, moving less, and my sleep schedule has suffered a little as well. I felt like getting some extra veggies in, and anti-inflammatory spices would help me feel better - so this soup was created!


2 Small butternut squash (or 1 extra large), peeled and chopped

1 Sweet onion, chopped

2 Shallots, chopped

2 Garlic cloves, chopped

3 Carrots, chopped

1/3 c. Cashews

1-2 tbsp. Avocado oil (enough to coat vegetables)

3-4 c. Bone broth (I used the Kettle & Fire Chicken Mushroom Broth)

1 1/2 tsp. Turmeric

2 tsp. Kashmiri mirch (if you don't have this, you can use a combination of cayenne and paprika)

1 tsp. Rosemary

Salt to taste


  1. Place cashews in a small bowl, and pour boiling water over them (enough to cover them completely). You are soaking your cashews so they are easy to blend.

  2. Preheat your oven to 425 F.

  3. Wash, and chop your vegetables (just so they're easier to roast), and coat them in avocado oil. Put the vegetables (squash, carrots, garlic, onion) on a lined baking sheet, then place in the preheated oven, and allow them to cook for 25-35 minutes, or until they are easily pierced with a fork.

  4. After your cashews have soaked for 10-20 minutes, discard the water they have soaked in. Place the soaked cashews in a blender, with all of the bone broth, and turn on high. Blend until the cashews have essentially dissolved into the broth (this could take a few minutes in the blender).

  5. Once vegetables are done cooking, add your vegetables, and spices to the blender as well, and blend until smooth. This might take a minute or two.

  6. Your soup is ready! Top with toasted pepitas (Superseedz brand is my favorite), or goat cheese, crackers or some fresh bread.

I know kashmiri mirch is an unusual spice, but I highly recommend picking some up! It's used in Indian cooking, so if you know of a local import store, you might be able to find it there. It is RICH in vitamin C and adds a delicious slightly spicy / paprika-like flavor.

We know turmeric has wonderful anti-inflammatory properties, due to the phytochemical curcumin (which is often taken as a supplement).

Rosemary is also a rich source of antioxidants, and just smelling the herb might even help with memory!

Moss M, Oliver L. Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma. Ther Adv Psychopharmacol. 2012 Jun;2(3):103-13. doi: 10.1177/2045125312436573. PMID: 23983963; PMCID: PMC3736918.

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