Creamy Roasted Squash Soup with Caramelized Onions and Rosemary

Published: March 02, 2020

This recipe is Dr. Katie Detox friendly. Republished with permission from

Warm, roasted squash is especially delicious in winter!

Creamy soups in restaurants are often laden with fat in the form of cream . . . which tastes delicious, but is not good for your arteries. I’ve made a creamy, vegan soup that will fool even the toughest critic. (In fact, I brought this recipe to a friend’s brunch and no one knew it was dairy-free!)

Many of my friends who follow strict low-carb or keto diets miss out on the beauty of nature’s sweetness in the form of whole grains and starchy vegetables. It’s totally okay for you to have a bit of starchy carbs in your diet every day!

Remember, we want SLOW CARB, not low carb.

Squash, like kabocha, butternut, delicata, and acorn varieties, is a rich orange color. Do you know what that vibrant orange does for you?

Orange is a sign from nature that you’re consuming beta carotene, the food-based form of vitamin A.

Vitamin A is my mom’s favorite nutrient. Why? Because she’s an esthetician, and Vitamin A is the secret to aging gracefully.

Vitamin A is a carotenoid. Carotenoids are natural food pigments that protect us against sun damage. Beta carotene is deposited in the skin and prevents the production of particular enzymes that destroy collagen after being activated by UV light. Collagen is important for structural integrity in the skin because it supports the upper layers, preventing saggy skin.

Additionally, beta carotene’s antioxidant effect decreases oxidative stress from wrinkle-causing UVA light and also reduce redness from sunburn by UVB light. Double score!

I always recommend getting your vitamins and minerals from food and not a multi-vitamin if possible. I’ve seen some CRAZY high amounts of preformed Vitamin A in supplements that patients have brought in. Remember, you can’t supplement your way into good health.

I like roasting the seeds from my squash. They’re rich in fiber, Vitamins A and C, folate, iron, calcium and potassium. Wow! They’re delicious on top of soups, salads, oatmeal or just on their own as a snack. And they’re FREE when you buy a squash! Ha!

Serves 4 large portions or 12 tasting portions

Recipe: Creamy Roasted Squash Soup with Caramelized Onions & Rosemary


  • 1 kabocha squash (butternut, delicata or acorn would work too – volume at the end of roasting should be about 4 cups)
  • 1 red onion or 3 shallots, diced
  • 3 cloves garlic, diced
  • 1 ½ - 2 c non-dairy milk of your choice
  • 1 T fresh rosemary or 1 tsp dried rosemary
  • Cinnamon
  • EVOO
  • Salt & Pepper
  • Pomegranate seeds for garnish
  • Roasted seeds for garnish


  1. Preheat oven to 400 degrees. Remove seeds from kabocha squash and set aside. Slice squash into slivers (leave the skin on). [Kitchen Hack: Put whole squash into the microwave for 1-2 minutes to soften, allowing for easier slicing!] Drizzle slices with olive oil and sprinkle with salt & pepper. Roast for about 25 minutes or until soft.
  2. While squash is roasting, dice onion and/or shallots. Heat pan on low and add 1 T EVOO. Then add onions and allow to cook down over 20 minutes until golden brown. Add chopped garlic and rosemary for a few minutes more until fragrant.
  3. Allow squash to cool, then peel. (Jun and I ate the squash peels for dinner – yummy!) Place the peeled squash in a blender with non-dairy milk, caramelized onion, garlic, and rosemary.
  4. Blend on high until thoroughly combined.
  5. Serve in tiny espresso cups garnished with pomegranate seeds and roasted seeds as garnish. Yum!


  1. Rinse the seeds in a colander under running water to rid the strands from the inside of the squash.
    Boil seeds x 15 minutes in salted to make them soft.
  2. Strain boiled seeds, then toss seeds with 1 T EVOO, salt & pepper to taste and a sprinkle of cinnamon.
  3. Roast in a 400-degree oven for 15 minutes or until crispy.


Katherine Wehri Takayasu, M.D., M.B.A. practices Integrative Medicine combining traditional Western medicine with evidence-based complementary modalities at Stamford Hospital in Connecticut. She helps patients heal naturally with acupuncture, mind-body medicine, botanical medicine, nutrition, and lifestyle optimization. She is an Assistant Professor of Clinical Medicine at Columbia University/New York Presbyterian and teaches the next generation of doctors about healing the whole patient mind, body, and spirit. For her own wellbeing, Dr. Katie practices what she preaches. She engages in yoga and meditation regularly and enjoys experimenting with plant-based cuisine in the kitchen. 

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