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Ginger Pumpkin Soup with Shitake Mushrooms

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Recipe By Chef Jim Coleman
This is a delicious autumn soup and you can enjoy it guilt free. Each six-ounce serving contains only 78 calories and virtually no fat.

Makes 6-8 servings


  • 3 quarts of sodium-free chicken stock
  • 1 medium pumpkin
  • 2 tablespoons of chopped fresh Garlic
  • 24 medium shitake mushrooms
  • 1 tablespoon fresh ginger, minced
  • 2 teaspoons of ground powdered ginger
  • 1 pint of non-fat buttermilk
  • 4 ounces of honey
  • the juice of one Lemon
  • a pinch of ground allspice
  • black pepper to taste
  • fresh basil or chives for garnish


    1. Cut the pumpkin into four quarters and remove all the seeds and inner fibers. (A grapefruit knife is an ideal tool for this task). Place the pumpkin pieces skin-side down on a cookie sheet and roast in a preheated 350° degree oven for 30 minutes. After it roasts, allow it to cool.
    2. Then remove all the skin and cut the pumpkin into two-inch squares. Place the pumpkin with the garlic, ginger and 1 cup of the chicken stock in a 4 quart stock pot and cook over low heat for 10 minutes. Add the remaining stock and bring to a boil. Turn the heat down to low and simmer until the pumpkin is tender, about 30 minutes.
    3. Add all the remaining ingredients except the mushrooms. Puree the mixture in a food processor until it is smooth, then pour it back into the stock pot and bring it to a simmer on low heat.
    4. Remove the stems from the Shitake mushrooms and cut them into ¼ inch slices. Add these to the soup and simmer for 2 more minutes. To serve, ladle into serving bowls and garnish with sliced basil.
Photo by Flicker user neon.mamacita / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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Photo by Flicker user mollycakes / CC BY-NC 2.0

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