Bowl of Moroccan Spiced Pumpkin Soup
Soups and Stews

Exotic Flavors of Morocco

Cinnamon, allspice, coriander, pepper. The exotic flavors of Morocco, so highly prized that they have been used as currency and impelled Europe’s exploration of the entire world. The fact that they all have well-documented health benefits is an added bonus. The subtle flavor of allspice is an ideal match for fresh pumpkin and brings out the sweetness and richness. Ground coriander adds an earthy, nutty flavor—if you’re not fond of the taste, substitute cumin and a touch of ground fennel seed.

Prep Instructions

  • Yield: 8 (1 cup) servings
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Recipe Ingredients

  • 1 1/2 teaspoons canola oil
  • 2 1/2 cups yellow onion, diced
  • 1/8 teaspoon cinnamon
  • 1 pinch of ground allspice
  • 1/8 teaspoon ground cayenne pepper
  • 1/8 teaspoon black ground pepper
  • 1/4 teaspoon ground coriander
  • 4 cups fresh pumpkin, peeled, clean and diced
  • 3 cups low sodium vegetable broth
  • 1/4 cup 1% milk


  1. Follow the prep technique next to each ingredient.
  2. In a stock pot, sauté onions in oil until translucent.
  3. Add the spices and diced pumpkin, and sauté to extract their aroma.
  4. Cook over medium heat until pumpkin is tender, add the milk and turn off heat.
  5. Purée soup and turn heat back on, cook for five more minutes. Remove from heat and serve.

Nutritional Data

Calories: 54.03
Fat: 1.07 g
Saturated Fat: 0.17 g
Cholesterol: 0.38 mg
Sodium: 58.48 mg
Carbohydrates: 10.43 g
Fiber: 1.58 g
Sugars: 4.86 g
Protein: 1.78 g
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