Pumpkin mushroom soup

Heart Smart Low Sodium

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


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


  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.

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First Published: 08/24/2015
Last Reviewed: 09/23/2021

pumpkin mushroom soup recipe card 860657232

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

pumpkin mushroom soup label