Mushroom Pumpkin Soup

American autumn tables often welcome harvest soups that stretch the season’s squash. This mushroom pumpkin soup pairs sugar pumpkin with earthy cremini, simmered with thyme and a touch of smoked paprika, then finished silky with oat milk.

Serves 4 · 15 min prep · 35 min cook

Estimate for one serving

• 198 cal
• 6g protein
• 24g carbs
• 10g fat
• 3g fiber

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Ingredients

• 4 cups cubed fresh sugar pumpkin
• 12 oz cremini mushrooms
• 1 medium yellow onion
• 3 garlic cloves
• 4 fresh thyme sprigs
• 4 cups vegetable broth
• 3 tbsp olive oil
• 1/2 cup unsweetened oat milk
• 1/8 tsp ground nutmeg
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 cup pumpkin seeds
• 2 tbsp chopped fresh parsley

Instructions

1. 1Peel and cube the pumpkin into roughly 1-inch pieces so they cook evenly. Wipe the mushrooms clean and slice them thickly; dice the onion and mince the garlic.
2. 2Heat olive oil in a large Dutch oven or heavy pot over medium heat. Add the onion and cook 4 to 5 minutes until translucent and fragrant.
3. 3Stir in the mushrooms and salt. Sauté 6 to 8 minutes, stirring occasionally, until the mushrooms release their liquid and begin to brown at the edges.
4. 4Add the garlic, thyme sprigs, smoked paprika, and nutmeg. Cook 1 minute more until the spices smell toasty.
5. 5Tip in the cubed pumpkin and pour in the vegetable broth. Bring to a lively simmer, then reduce heat to medium-low, cover, and cook 18 to 20 minutes until the pumpkin is very soft.
6. 6Remove the thyme sprigs. Use an immersion blender to puree the soup until completely smooth and velvety, or carefully transfer in batches to a countertop blender.
7. 7Stir in the oat milk, remaining salt, and pepper. Warm through over low heat for 2 to 3 minutes without boiling so the soup stays silky.
8. 8Toast the pumpkin seeds in a small dry pan until lightly golden. Ladle the soup into bowls, top with seeds and chopped parsley, and serve hot with crusty bread if desired for a light midday meal.