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Pumpkin-mushroom soup

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    Pumpkin-mushroom soup Heart Smart Low Sodium

    Pumpkin is high in vitamin A, an essential nutrient for healthy eyes, hair and skin.

    Ingredients

    1 1/4 pounds peeled, seeded and cubed pumpkin
    1 to 2 cups water
    2 tablespoons extra-virgin olive oil
    8 ounces sliced mushrooms
    1/2 cup diced onions
    2 tablespoons all-purpose flour
    1 tablespoon curry powder
    3 cups low-sodium vegetable broth
    1 tablespoon honey
    1/4 teaspoon ground nutmeg
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1 cup 2% evaporated milk
    *optional: sour cream or plain yogurt

    Directions

    1. Place the pumpkin pieces in a heavy-bottom pan. Add enough water to fill pan 1 inch. Bring to a gentle simmer over medium-high heat. Simmer for 10 minutes, until pumpkin is tender. Drain and place pumpkin on paper towels to remove as much water as possible.
    2. Blend pumpkin until pureed. (If you don’t have a blender, you can also mash the pumpkin in a bowl using a fork.) Set aside.
    3. In the same pan, heat oil over medium-high heat. Add mushrooms and onions. Cook 5 to 7 minutes.
    4. Add flour and curry. Stir. Gradually pour in broth. Add pumpkin, honey, nutmeg, salt and pepper. Stir. Cook for 10 to 15 minutes.
    5. Add evaporated milk and continue cooking until heated through (but not boiling).
    6. Serve warm with sour cream or yogurt, if desired.*

    Makes 6 servings

    Recipe contains: wheat, milk

    Carb choices per serving: 1

    *Option not included in nutrition facts.

    pumpkin-mushroom-soup-in-a-bowl

    If pumpkin isn’t in season, you can use 1 16-ounce can of pumpkin instead. Make sure to buy 100% pure pumpkin, not pumpkin pie filling.

    Nutrition Facts