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.
Servings: 4 servings
Calories: 285kcal
Ingredients
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
Instructions
- 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!
Notes
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.
Nutrition
Calories: 285kcal | Carbohydrates: 52g | Protein: 7g | Fat: 8g | Sugar: 12g