The best high-protein, low-cal, pumpkin, chicken, and mushroom soup for fall

It's officially fall, which means it's time for soup. Even if it's still hot outside, get that large pot out of the cupboard and let's get simmering. There are pumpkin patches everywhere right now, but squashes aren't just for decorating; they are fun and delicious to cook. If you're on a protein kick like most of social media, pumpkin is the perfect addition to your grocery list; it's low in calories and fat and will help you stay full. This soup has a rich and hearty flavor with chicken and mushrooms that bring out an umami kick that tastes just like it came from a high-end kitchen. Plus, this entire pot of soup has around 2000-2500 calories. 

What kind of pumpkin to use 

For this soup, you’ll want a pumpkin that’s naturally sweet, creamy when cooked, and not too stringy.  If you go to a local pumpkin patch, have some fun finding one that looks fun and tastes delicious. Since you're going to puree it, we recommend:

• Butternut squash – Not a true pumpkin, but it has that silky sweetness and is easy to find
• Sugar pumpkin (aka pie pumpkin) – Small, sweet, and smooth
• Kabocha squash – A Japanese pumpkin that’s rich, nutty, and extra creamy when cooked
• Cinderella pumpkin (Rouge Vif d'Étampes) – French heirloom with dense, sweet flesh that holds up well in soups. 

Ingredients (6-8 servings)

• 2 lb chicken breast
• 7-8 cups low-sodium chicken or bone broth
• 4 cups pumpkin or squash purée
• 1 medium onion, diced
• 3 garlic cloves, minced
• 3 carrots, diced
• 3 celery stalks, diced
• 12 oz (340 g) mushrooms, sliced (cremini, white button, or shiitake all work)
• 1 tsp olive oil
• 2 tsp cumin
• 2 tsp smoked paprika
• 1 tsp cinnamon
• Salt + pepper to taste
• Optional (do it): 1 tbsp nonfat Greek yogurt to top for creaminess

Directions:

Roast the squash 

1. Preheat oven to 400°F (200°C).
2. Slice the squash in half, scoop out seeds, and put face down on a roasting pan or cooking sheet lined with parchment paper.
3. Brush lightly with olive oil (or spray) and season with salt and pepper.
4. Bake for 25–35 minutes, until fork-tender and golden at the edges.
5. Let cool slightly, then take off the skin or scoop out the flesh.
6. Blend the roasted squash with some of the broth or make it into a puree with a wooden spoon.

Making the soup

1. While the squash is roasting, simmer the chicken in broth for 20–25 minutes, until cooked through. DO NOT THROW AWAY THE BROTH. Remove the chicken, shred it, and set it aside.
2. In the same pot, heat olive oil. Add onion, garlic, carrots, celery, and mushrooms. Cook until veggies are soft and mushrooms release liquid (about 8 min).
3. Stir in pumpkin purée, the chicken broth, cumin, smoked paprika, cinnamon, salt, and pepper.
4. Return shredded chicken to the pot. Simmer 10–15 min.
5. Add a dollop of Greek yogurt (off heat) to each bowl