This pumpkin soup is inspired by the fresh, vibrant flavors of Morocco. Although it's not a traditional Moroccan ingredient, the addition of miso paste gives the soup a deeper, more umami flavor. You can also use a Moroccan spice mix if you don't have the individual spices listed below.

Moroccan Miso, Lentil, and Pumpkin Soup [Vegan]

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  • 3 pound pumpkin, seeded, peeled and chopped
  • 2 carrots, coarsely chopped
  • 1 onion, diced
  • 1 garlic, finely chopped
  • 1 chili, finely chopped
  • 1 cinnamon stick
  • 1-inch piece ginger, thinly sliced
  • 1 1/2 teaspoon cumin seeds
  • 1/3 cup lentils or split peas
  • 3 tablespoons of white miso paste
  • 3 tablespoons of olive oil


  1. Heat oil in a pan over low heat and cook onion, garlic and salt, stirring occasionally, for three minutes or until soft. Add all spices and cook until fragrant.
  2. Add carrots, pumpkin and split peas. Stir to coat in onion mixture.
  3. Add about 6 cups of water to a saucepan and bring to a boil, then simmer for 30 minutes or until split peas (lentils) are soft.
  4. Remove and discard cinnamon stick from soup. Blend soup until smooth. Let soup cool to about 176°F and slowly stir in miso paste. (Never heat miso over this temperature as the beneficial bacteria will get lost.) Serve warm, topped with sprouts, anise and roasted seeds.

Nutritional Information

Total Calories: 1,154 | Total Carbs: 134 g | Total Fat: 46 g | Total Protein: 37 g | Total Sodium: 1,718 mg | Total Sugar: 73 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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