Pumpkin Soup With Sautéed Mushrooms

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This delicious pumpkin soup with sautéed mushrooms is a plant-based wonder. It’s smooth, creamy, and incredibly moreish. You’ll get the comforting flavors of fall from the pumpkin and a kick of spice from the garlic and black pepper. Foolproof for beginners and ready in a flash, it’s a vibrant winter warmer that won’t disappoint.

Love this? Try this Vegan Butternut Squash Soup.

I’m the first to admit that I’ve always been a fan of soups.

A warming carrot soup with decadent sandwiches? You bet. Sweet butternut squash blended to perfection? Sign me up.

Whatever soup I’m simmering, I’m always down for veggie-filled comfort food with plenty of flavor and warmth. Who wants to eat bland soups, after all? 

Now, I’ll let you in on a little secret.

You don’t need heavy cream or dairy milk to get a velvety texture. Potatoes and a dash of almond milk make this pumpkin soup smooth, creamy, and thick. 

And the mushroom topping in this simple pumpkin soup recipe is a cheeky Italian twist. 

Throw in some crusty bread to soak everything up, and it’s just the perfect meal for a cold day.

Also check 31 Healthy Mushroom Recipes You’ll Want to Make Right Now!

Ingredients you’ll need

For the soup

  • Pumpkin: The star of the show! Its slightly nutty and sweet flavor creates a rich base for the other ingredients. Fresh pumpkin is best. It contains plenty of fiber, vitamin A, and beta-carotene, making this dish super nutritious!

Best Pumpkin to Use in Pumpkin Soup

The best pumpkins to use in soup are harder pumpkins like butternut, Delica, sugar pumpkin, or Queensland blue varieties. Field pumpkins are delicious, but the flesh of the pumpkin is watery and makes the soup harder to thicken.

When you’re picking a pumpkin at the grocery store or farmers market, look for ones that are:

  • Uniform in shape and color
  • Have no soft spots
  • Have a secure stem
  • Yellow onion: This mild onion caramelizes perfectly to build a slightly sweet and spicy base for your soup.
  • Carrots: To add extra sweetness to the soup. 
  • Potatoes: Yukon Gold or russet potatoes are great for creaminess, but you can use any variety to thicken your soup.
  • Vegetable broth: I use a low-sodium version to keep this recipe as healthy as possible. You can switch this out for chicken stock if you’re not plant-based.
  • Almond milk: For a classic creamy texture. You can also use another plant-based milk of your choice or full-fat coconut milk.
  • Extra-virgin olive oil: The light and fruity taste of olive oil work amazingly with the sweet pumpkin and hearty carrots. You can use avocado oil instead if you prefer.
  • Sea salt and black pepper
pumpkin soup ingredients in the table. pumpkin, carrots, potatoes, almond milk, onions, olive oil, fresh parsley

For the mushrooms (optional)

  • Mixed mushrooms: Using a mix of mushrooms gives this recipe a fascinating texture and plenty of bulk. I love wild mushrooms, but shiitake mushrooms, cremini, and enoki are fabulous too!
  • Garlic: You’ll want to use fresh garlic for its aroma and sharper taste. But garlic powder works in a pinch.
  • Extra-virgin olive oil: This oil is high in mono-unsaturated fatty acids, which is great for heart health. It’s a complex oil that brings out the natural richness of mushrooms.
  • Fresh parsley: For that herby kick.
  • Salt and pepper

How To Make

  1. Prepare the pumpkin: Cut the pumpkin in half and slice it. After removing the skin, chop it into chunks.
  2. Sauté aromatics: Heat a large pot or dutch oven on medium heat. Once hot, add the extra-virgin olive oil and chopped onion until fragrant and soft.
  1. Add the main ingredients: Throw in the cubed pumpkin, chopped carrot, and potatoes. Stir it for a minute or so to let it absorb the flavors. Add the veggie broth and bring it to a boil. Then, simmer for around 10 to 15 minutes until everything’s cooked. If in doubt, check with a trusty fork!
  1. Prepare the mushrooms: While everything is simmering away, wash the mushrooms, trim the ends, and slice them finely.
top view of the slice mushroom in a pan
  1. Cook the mushrooms: Heat extra-virgin olive oil in a large saucepan and add minced garlic. When the ingredients are golden, add the mushrooms and cook until soft (usually 8 to 10 minutes). Season with salt and pepper before sprinkling with parsley.
top view of the sauteed mushroom in a pan
  1. Remove from heat: Add the milk and remove it from the heat.
  1. Blend until smooth: Using an immersion blender, regular blender, or food processor, blend until smooth. Add an extra cup of broth if it’s too thick!
  2. Prepare for serving: Taste the pumpkin soup and check whether you need a little salt or pepper. Then, reheat the soup if needed, serve in bowls, and top with parsley. Grab some crusty bread and enjoy!

How To Store

Fridge: After cooling to room temperature, put the leftover soup in an airtight container. It should keep for 3 to 5 days.

Freezer: Leftovers will last for up to 3 months when frozen. When you’re ready to eat your soup, thaw in the fridge for 1 to 2 days before reheating on the stove at medium-low heat.

Tip: If freezing, avoid cooking the mushrooms.

close up view of the creamy pumpkin soup in a bowl top with mushroom and parsley

Other Topping Ideas

  • Pumpkin seeds
  • Roasted chickpeas
  • A drizzle of coconut milk
  • A squeeze of lemon or lime juice
  • Maple syrup
  • Cayenne pepper

Tips for Making Pumpkin Soup

Do I need to peel the pumpkin? As pumpkin skin is thick, you’ll need to peel it and chop it into chunks before cooking. If using butternut squash soup, you could leave the skin on, as it’s softer.

Curried pumpkin soup: By throwing in cumin, coriander, and curry powder, you can turn this easy pumpkin soup into a curried sensation. I suggest adding a hint of coconut cream to get that velvety texture and extra richness that curries are famous for.

Ginger pumpkin soup: I already love adding ginger to my carrot soup. And the same warming spice works equally well put into pumpkin soup! I also find fresh ginger mellows out the sweet pumpkin flavor perfectly.

Turmeric: Adding a touch of immune-boosting turmeric gives your soup a delicate spiciness. It might even help you battle colds during fall!

Can I use canned pumpkin? You sure can – the quantities will be the same. The potassium, vitamin A, and iron levels should be similar. Make sure to buy one without salt and preservatives. Just be aware that your soup might be darker in color if you use canned pumpkin purée.

Milk alternatives: Almond milk is my go-to as it’s a similar consistency to dairy milk and cooks well. But you can use cashew, soy, rice, hemp, or coconut milk for a slightly different taste.

Don’t throw away the seeds: They make a lovely crunchy topping for this soup. And they’re so good in granola or granola bars!

Top view closeup of pumpkin soup top with mushroom and parsley

Why I Love This Creamy Pumpkin Soup

  • This quick pumpkin soup just tastes indulgent and luxurious!
  • The mix of mushrooms adds tons of texture and an earthy bite.
  • No one would ever know that it’s vegan, dairy-free, and gluten-free!
  • It’s filled with high-fiber and good-for-you ingredients.
  • It’s super-easy to customize with spices for an extra kick.
top view of hands holding a bowl full of pumpkin soup

More Soup Recipes You’ll LOVE

If you try this Pumpkin Soup With Sautéed Mushrooms recipe, please leave a comment and a rating and let me know how much you liked it!

Pumpkin Soup With Sautéed Mushrooms

This delicious pumpkin soup with sautéed mushrooms is a plant-based wonder. It’s smooth, creamy, and incredibly moreish. You’ll get the comforting flavors of fall from the pumpkin and a kick of spice from the garlic and black pepper. Foolproof for beginners and ready in a flash, it’s a vibrant winter warmer that won’t disappoint.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Soup
Cuisine: Vegan, Vegetarian
Servings: 4 servings
Calories: 285kcal
Author: Sara Trezzi


For the soup

  • 1 tablespoon olive oil - extra-virgin
  • 1 large yellow onion
  • 1 teaspoon sea salt
  • 2.5 lbs pumpkin - peeled, seeded, and cubed – note 1
  • 1 carrot - chopped
  • 2 small potatoes - peeled and chopped
  • ¼ teaspoon ground black pepper
  • 3 cups vegetable broth - or water
  • 1/2 cup almond milk - or soy milk, or regular milk

For the mushrooms (optional)

  • 10 ounces mixed mushrooms
  • 2 cloves of garlic - minced
  • 1 tablespoon olive oil - extra virgin
  • Fresh parsley - chopped
  • Salt and pepper - to taste


  • Cut the pumpkin in half and then slice it. Remove the skin, and chop it into 1.5 inches chunks.
  • Heat a large pot on medium heat. Once hot, add the extra-virgin olive oil and chopped onion. Sauté until soft for around 5 minutes.
  • Add the cubed pumpkin, chopped carrot, and potatoes and stir for 30 seconds to a minute to give it time to absorb all the flavors. Then add the vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 10 to 15 minutes until the vegetables are tender (check with a fork).
  • In the meantime, prepare the mushrooms. Wash the mushrooms, trim the ends, and slice finely.
  • In a frying pan, drizzle the extra virgin olive oil and add minced garlic. When it turns golden in color, add the mushrooms and cook for about 8-10 minutes. Season with salt and pepper, and sprinkle with chopped parsley.
  • Remove the soup from the heat and add the milk. Then use an immersion blender, or pour the soup into a blender and blend until smooth. Depending on how thick you like your soup, you can add an extra cup of broth, a bit at a time, and keep blending.
  • Adjust for seasoning. If needed, reheat the soup in the pot until it’s hot and steamy. Serve in individual bowls, and top with the mushrooms (note 2) and extra parsley. Serve with some crusty, warm bread!


Note 1: Not all pumpkins are made equal. I use Delica pumpkin: it’s intensely sweet, with vivid orange flesh and a buttery texture. But there are other equally good options! Check the suggestions in the post for the best pumpkin to use in soups.
Note 2: You can also add roasted chickpeas for extra protein. See suggestions in the post for flavor variations or optional toppings.
How to store: Keep any leftovers in an airtight container in the fridge for 3-5 days or in the freezer for 2-3 months. To thaw, transfer it to the refrigerator for 1 or 2 days, and reheat it in the microwave or a saucepan over medium heat.
*Nutrition information is a rough estimate per serving.


Calories: 285kcal | Carbohydrates: 52g | Protein: 7g | Fat: 8g | Sugar: 12g

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