Recipe: Wild Mushroom Soup with Coconut Yogurt And Toasted Pumpkin Seeds

Sara Angle
February 4, 2019

Grab a spoon and get ready to dig into this healthy mushroom soup recipe from in-house Chef-in-Residence of Parsley Center NYC Carolina Santos-Neves .

A warming soup can be just what you need on a cold day, but many store-bought and restaurant versions are laden with cream and sodium. This wild mushroom soup uses coconut yogurt for creaminess and gets an extra nutritional boost from pumpkin seeds and ghee. Best part? It’s super easy to make, so you won’t have to spend hours over a hot stove. Serve a big bowl as a meal or a smaller portion as a starter.

Mushroom soup nutrition

Cremini mushrooms

Creminis, or ‘baby bellas,’ contain the antioxidants ergothioneine and glutathione , which researchers think may have anti-aging potential . They’re also rich sources of many vitamins and minerals, such as B vitamins, zinc, potassium, and copper.


A type of clarified butter, ghee is heated to remove the lactose and casein , making it tolerable to most people who can’t typically digest dairy . It’s great for cooking because it can withstand higher temperatures before becoming damaged.

Compared to regular butter, it also contains more short-chain fatty acids and butyric acid per gram, which may help reduce inflammation . Some research has shown it might have some beneficial effects on cholesterol .

Pumpkin seeds

Not just a crunchy topper to this soup, pumpkin seeds actually pack a ton of nutrition into a tiny package. They’re one of the highest sources of magnesium , a mineral that can be depleted by stress. They also contain manganese, an antioxidant needed for many different processes in the body

Wild Mushroom Soup with Coconut Yogurt & Toasted Pumpkin Seeds Recipe


  • 1 small sweet onion, thinly sliced, caramelized
  • 3 tbsp ghee
  • 5 cups raw Cremini mushrooms, sliced
  • Salt & pepper
  • 4 cups of hot vegetable stock
  • Juice of 1 lemon


  • 1/4 cup plain coconut yogurt
  • 1/8 cup toasted pumpkin seeds


  1. In a large sauté pan, over medium heat add the ghee and then the mushrooms.
  2. Season with salt and pepper, and sauté for approximately 6-8 minutes.
  3. Once mushrooms are cooked through, add caramelized onions.
  4. In a large blender add mushroom and onion mixer, as well we the vegetable stock. Make sure the lid is on and firm.
  5. Blend for approximately 1 minute or until smooth.
  6. Add lemon juice and blend again for another ten seconds. Taste for seasoning.
  7. Pour soup into four bowls, top with a dollop of coconut yogurt and toasted pumpkin seeds.

Carolina Santos-Neves is a trained chef, food diplomat, culinary consultant, and founder of Call Me Caro . After graduating from Brown University in 2003, she worked as a editor at for 5 years while simultaneously attending the Chef’s Training Program at the Natural Gourmet Institute. She went on to enter the restaurant world as the chef de cuisine at Comodo in 2012. Carolina is the in-house Chef-in-Residence of Parsley Center NYC.

Sara Angle

Sara is a content creator who has worked with outlets such as Outside Magazine, Well + Good, Healthline, and Men's Journal, and as a journalist at Shape and Self and publications in Washington, D.C., Philadelphia, and Rome. She is also an ACE-certified personal trainer. She has a degree in communication with concentrated studies in journalism from Villanova University.

Outside of office hours, you can usually find her taking a dance class, trying out the latest fitness craze, or teaching and performing synchronized swimming with The Brooklyn Peaches.

Read full bio
readiness quiz

Get a snapshot of your health - right now.

Take our quiz to get your symptom score and start uncovering the why behind your symptoms.

Related Posts
10 TikTok Health Trends Worth Trying—and Avoiding
How to Select the Right Health Coach for You
Get “Prescription for Happiness” and Reach a New Level of Energy, Clarity, and Calm
12 Gifts For The Well-Being Seekers In Your Life
Four Smart Ways to Track Your Heart Health Today
Doctor examining patient


Our leading medical providers and health coaches heal the root cause of health concerns with a personalized care plan and year-round support. Our root-cause resolution medicine has helped thousands feel better, with 85% of members reducing symptoms in their first year.

Parsley Health medical providers are trained to treat the root cause of complex, chronic conditions and symptoms. Ready to start feeling better?

Get Symptom Score