Soup · Dinner · Middle Eastern ·

Spiced Moroccan Pumpkin Lentil Soup with Cinnamon and Harissa

Name: Spiced Moroccan Pumpkin Lentil Soup with Cinnamon and Harissa
Prep time: 25 min
Cook time: 75 min
Total time: 100 min
Yield: 6 servings
Cuisine: Soup
Ingredients: 2 tablespoons olive oil; 1 large onion, finely chopped; 4 cloves garlic, minced; 1 tablespoon ginger, grated; 1 teaspoon ground cinnamon; 1 teaspoon ground cumin; 1 teaspoon ground coriander; 1/2 teaspoon paprika; 1/2 teaspoon turmeric; 2 cups pumpkin, diced; 1 cup red lentils, rinsed; 1 can (14 oz) diced tomatoes; 4 cups vegetable broth; 2 tablespoons harissa paste; Salt and pepper, to taste; Juice of 1 lemon

This hearty soup combines the richness of pumpkins and lentils with the aromatic spices of Morocco, creating a delightful mix of flavors and textures.

4.8(730 reviews)

·By Ethan Brooks·January 25, 2026

Spiced Moroccan Pumpkin Lentil Soup with Cinnamon and Harissa — Soup served and photographed from above

Prep

25 min

Cook

1 h 15 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Soup Base

For the Spices

For the Vegetables & Lentils

For the Flavoring

Nutrition

Per serving

Calories: 135 kcal
Protein: 4.7 g
Carbs: 18.1 g
Fat: 5.6 g
Fiber: 5.3 g

Whole recipe

Total

Calories: 808 kcal
Protein: 28 g
Carbs: 108.4 g
Fat: 33.4 g
Fiber: 31.7 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
2 tablespoons olive oil	238	0	0	27	0
1 large onion, finely chopped	44	1	10	0	2
4 cloves garlic, minced	18	1	4	0	0.5
1 tablespoon ginger, grated	5	0	1	0	0.1
1 teaspoon ground cinnamon	6	0	2	0	1.4
1 teaspoon ground cumin	8	0.4	1	0.5	0.5
1 teaspoon ground coriander	5	0.2	1	0.3	0.5
1/2 teaspoon paprika	3	0.2	0.7	0.1	0.4
1/2 teaspoon turmeric	4	0.1	0.7	0.2	0.4
2 cups pumpkin, diced	60	2	16	0.5	3.5
1 cup red lentils, rinsed	230	17.9	40	0.8	15.6
1 can (14 oz) diced tomatoes	75	3.5	16	0.4	5
4 cups vegetable broth	40	1	8	0	0
2 tablespoons harissa paste	60	0.5	8	3.5	1.5
Salt and pepper, to taste	0	0	0	0	0
Juice of 1 lemon	12	0.2	4	0.1	0.3

These are estimates, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Prepping the Vegetables and Lentils

1
Dice Pumpkin
Dice the pumpkin into small cubes.
2
Rinse Lentils
Rinse the red lentils thoroughly under cold water.
3
Prep Aromatics
Mince the garlic and grate the ginger.

Preparing the Spice Blend

1
Combine Spices
In a small bowl, combine ground cinnamon, cumin, coriander, paprika, and turmeric.
2
Mix and Set Aside
Mix well and set aside.
3
Toast Spices
Heat a small pan over medium heat and toast the spices for 1 minute to enhance their aroma.
Tip: Be careful not to burn the spices as it will turn them bitter. Pro Tip: Use fresh pumpkin for a richer texture and flavor.

How to Make Spiced Moroccan Pumpkin Lentil Soup with Cinnamon and Harissa

Total time: 1 h 40 min · Yields 6 servings

1
Sautéing
Heat olive oil in a large pot over medium heat, add onions, garlic, and ginger, and cook until the onions are translucent.
2
Spice Infusion
Add the toasted spices and cook for another minute until fragrant.
3
Simmering
Incorporate pumpkin, lentils, tomatoes, and vegetable broth into the pot and bring to a boil. Reduce heat and simmer for 30-40 minutes.