Immune-Boosting Butternut Squash & Mushroom Soup
By Emily Grimes Posted 03-27-2020

This rich and creamy soup is a perfect warmer-upper for the chilly nights of early spring, plus it’s loaded with immune-enhancing mushrooms, garlic, and ginger. The recipe comes by Emily Grimes, a certified professional chef and Manager of Customer Insights at Vital Plan, who purposefully chose ingredients that are easy to find — even amidst the currently picked-over shelves — and that have a long shelf life: Mushrooms are the most perishable on the list, but even they stay fresh in your fridge for up to 10 days.

If you’re on Phase 1 of the Vital Plan Diet*, simply omit the cayenne. Phase 2 eaters may want to swap out half of the broth for a non-dairy milk like coconut or almond milk. The recipe makes a big pot, so there’s plenty to share with your social-distancing cohorts, or to freeze for a future meal. Soup’s on!

Serves: 6
Vital Plan Diet: Phase 1
Prep Time: 20 minutes
Cook Time: 45 minutes

1 large butternut squash
2 tbsp oil of choice, divided, plus more for serving
1½ cups vegetable or chicken broth
1½ tsp salt, divided, plus more to taste
Pepper to taste
½ cup diced onion
2 cloves garlic, crushed
¾ tsp ginger
½ tsp cumin
½ tsp ground coriander
½ tsp cinnamon
8 oz mixed mushrooms, diced (try an immune-boosting mix like oyster, shitake, and lion’s mane)
1-2 pinches cayenne, optional


1. Heat the oven to 400℉. Wash butternut squash and slice in half vertically. Clean out seeds with a spoon or avocado scoop, then brush the cut sides with 1 tbsp oil.

2. Place squash face down on a baking sheet and roast until the flesh pierces easily with a fork, about 30-40 minutes.

3. Remove squash from the oven when tender, and allow to cool. Scoop out and reserve flesh, discarding any skin.

4. To a food processor or blender, add pureed squash and broth and process until smooth. Season with ¾ tsp salt and fresh ground pepper to taste. Leave puree in the blender.

5. In a medium skillet over medium heat, sauté diced onion in remaining 1 tbsp oil with garlic, remaining ¾ tsp salt, ginger, cumin, coriander, and cinnamon until almost tender, 6-8 minute).

6. Add the mushrooms to the skillet and sauté until tender, about 4 minutes. Season vegetables to taste with salt and pepper.

7. Add the mushroom-onion mixture to the processor with the pureed squash. Pulse lightly — just enough to incorporate the ingredients, but still leaving some small mushroom chunks.

8. Adjust seasoning to taste with salt, pepper, and cayenne, if using. Serve warm with a drizzle of olive oil.

Vital Plan Diet e-bookThe Vital Plan Diet is a three-phase diet guide developed by Dr. Bill Rawls for promoting immune health and normal digestion. It includes 100+ recipes plus grocery lists, meal plans, and more, and its included with the purchase of select Vital Plan kits.

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About the Medical Director
Dr. Bill Rawls
Dr. Rawls is a licensed medical doctor in North Carolina and a leading expert in integrative health. He has extensive training in alternative therapies, and is the Medical Director of Vital Plan, a holistic health and herbal supplement company in Raleigh, NC.
  • Dr. Bill Rawls


    Dr. Rawls’ groundbreaking approach to wellness comes from decades of practicing medicine, extensive research in alternative therapies, and firsthand experience helping thousands find their path to wellness. Dr. Rawls is a best-selling author, Medical Director and Co-Founder of Vital Plan, a holistic health company and Certified B Corporation.

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