Bird's eye view of a bowl of pumpkin mushroom soup with a pair of hands reaching to pick it up.


Pumpkin mushroom soup

Soup is one of the most comforting meals after an afternoon of raking leaves or spectating at the football stadium. This pumpkin mushroom soup is sure to warm you up as well as being seasonal, flavorful and healthy. With less than 200 calories per serving, add this recipe to your list of fall favorites.


  • 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.

Nutritional information


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