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Nutrition information
Serving size: 1 cup (301 grams)
Servings per recipe: 6
Calories: 162 (68 from fat)
Cholesterol: 22 milligrams
Fat: 8 grams (5 saturated fat, 0 trans fats)
Protein: 7 grams
Sodium: 382 milligrams 
Total carbohydrate: 19 grams (3 fiber, 11 sugars)

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Pumpkin-mushroom soup

This sweet soup is good for chilly nights.


1/2 pound of mushrooms, sliced
1/2 cup chopped onion
2 tablespoons butter or oil
2 tablespoons flour
1 tablespoon curry powder
3 cups low-sodium chicken broth
1 16 ounce can of pumpkin, or 2 cups canned pumpkin or freshly cooked pumpkin (using directions below)
1 tablespoon honey
1/4 teaspoon nutmeg
dash of salt and pepper
1 cup evaporated milk


  1. Sauté onions and mushrooms in butter or oil.
  2. Add flour and curry and stir.
  3. Gradually add broth.
  4. Add everything but the milk and cook, stirring, for 10 to 15 minutes.
  5. Add milk and heat through without boiling.
  6. Top with sour cream or yogurt, if desired.*

* Option not included in nutrition facts.

To prepare freshly cooked pumpkin

  1. Peel the pumpkin and remove the seeds.
  2. Cut the pumpkin into even-sized pieces, and put them into a heavy-bottomed saucepan. Add water to a 1 inch depth.
  3. Cook gently, with a lid on the saucepan, until the pumpkin is tender, about 10 minutes.
  4. Put the pumpkin into a colander and drain it well, pressing gently with a spoon to extract as much water as possible.
  5. Put the pumpkin into a bowl. Mash or pureé.

Note: 1 1/4 pounds uncooked pumpkin equals about 2 cups cooked pumpkin.


Source: The Vermont Weathervane; Your Health eMagazine, Oct./Nov. 2002

First published: 10/01/2002
Last updated: 09/23/2010

Reviewed by: Allina Health's Patient Education Department