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Moroccan Pumpkin Soup (Without Cream) With Quinoa

5 from 1 vote
This dairy-free Moroccan pumpkin soup is made with simple ingredients and warming Moroccan spices but contains no cream. Add in some cooked quinoa for a protein boost.
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Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4
Author: Eloïse Jennes


  • Cutting board
  • Sharp knife and vegetable peeler
  • Scale or measuring cups
  • Large pot


  • 1 onion
  • 2 cloves of garlic
  • 3,6 lbs (1,5 kg) pumpkin fresh or frozen
  • 2 tablespoons olive oil or preferred cooking oil
  • 14 oz (400 g) canned crushed tomatoes
  • 3 cups (700 ml) vegetable broth or water
  • cup (60 g) quinoa optional

Moroccan spices

  • ¾ teaspoon Moroccan spice blend (Ras El Hanout)
  • ¾ teaspoon cinnamon
  • ½ teaspoon cumin optional
  • ¼ teaspoon tumeric optional


  • Mince the onion. Crush the garlic cloves with the flat side of your knife.
  • Peel the pumpkn and cut it into pieces. The smaller the pieces the quicker they will cook.
  • Heat a large pot or Dutch oven with olive oil. When hot, sauté the onion over medium-high heat until soft.
  • Add in the garlic cloves and Moroccan spices (Ras El Hanout, cinnamon, cumin and turmeric). Stir until the spices are fragrant.
  • Add the pumpkin to the pot. Sauté for 5 minutes over medium-high heat while stirring frequently to prevent it from sticking to the bottom of the pot.
  • Pour in the vegetable broth (or water) and the crushed tomatoes. Cover with a lid and simmer for 30 minutes or until the pumpkin is soft.
  • In the meantime, rinse the quinoa under cold water. Cook it in a separate pot according to package directions.
  • Blend the soup with an immersion blender until perfectly smooth. Add more vegetable broth (or water) if you prefer a thinner consistency. Finally, add in the cooked quinoa and give it a good stir.


  1. You can use any type of squash to make this Moroccan pumpkin soup (e.g.,  Hokkaido pumpkin, butternut squash, Delicata squash).
  2. You can use water instead of vegetable broth as the spices already make the soup extremely flavorful.
  3. Make the soup a little thinner by adding more vegetable broth (or water) once it's blended. Add a little bit of liquid at a time and stir well before adding more.
  4. Storage tips: this pumpkin soup will keep in the fridge for 4 to 5 days or in the freezer for up to 3 months if stored in an air-tight container.


Calories: 341kcal | Carbohydrates: 63g | Protein: 10g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 12g | Fiber: 9g | Sugar: 21g
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