West Indian Pumpkin Soup

Warm up your soul with the vibrant flavors of West Indian Pumpkin Soup, a creamy and aromatic Caribbean-inspired delight. This comforting bowl of goodness features tender chunks of Caribbean pumpkin or butternut squash, blended to silky perfection with bold aromatics like garlic, thyme, and green onions. Enhanced by the subtle heat of Scotch bonnet pepper and the luxurious creaminess of coconut milk, this soup perfectly balances sweet and savory notes. A splash of fresh lime juice adds a zesty finish, making it irresistibly bright and refreshing. This hearty yet light soup is perfect for cozy dinners, and it’s naturally vegan and gluten-free, making it a wholesome choice for everyone. Ready in just 50 minutes, this dish is a must-try for fans of Caribbean cuisine or anyone looking to spice up their soup repertoire!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 cups Caribbean pumpkin (calabaza) or butternut squash (peeled and cubed)
• 1 medium Yellow onion (finely chopped)
• 3 cloves Garlic cloves (minced)
• 1 medium Carrot (peeled and sliced)
• 1 stalk Celery stalk (chopped)
• 2 sprigs Thyme (fresh sprigs or dried)
• 1 pepper Scotch bonnet pepper (whole, optional for heat)
• 4 cups Vegetable stock
• 1 cup Coconut milk
• 2 stalks Green onions (chopped)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Ground allspice
• 2 tablespoons Vegetable oil
• 1 tablespoon Lime juice (freshly squeezed)

Directions

Step 1

Heat the vegetable oil in a large pot over medium heat.

Step 2

Add the chopped onion, garlic, carrot, and celery. Sauté for about 5 minutes until the vegetables are softened and fragrant.

Step 3

Stir in the thyme, green onions, salt, black pepper, and ground allspice. Cook for 1–2 minutes to toast the spices.

Step 4

Add the cubed pumpkin and stir well to coat in the aromatics and spices.

Step 5

Pour in the vegetable stock and bring the mixture to a boil. Reduce the heat to a simmer, cover, and cook for about 20 minutes, or until the pumpkin is very tender.

Step 6

If using, add the whole Scotch bonnet pepper during the last 10 minutes of cooking for a mild heat. Remove it before blending the soup.

Step 7

Using an immersion blender, blend the soup until smooth. Alternatively, transfer it in batches to a blender and puree until creamy, then return it to the pot.

Step 8

Stir in the coconut milk and cook for another 5 minutes over low heat, adjusting the seasoning with additional salt or pepper if needed.

Step 9

Finish with a squeeze of fresh lime juice for brightness.

Step 10

Serve the soup hot, garnished with a drizzle of coconut milk, fresh thyme leaves, or additional chopped green onions if desired.

Nutrition Facts

Serving size	(2421.2g)

Amount per serving	% Daily Value*
Calories	1187.4

Total Fat 36.3g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 19.7g
Cholesterol 0mg	0%
Sodium 4813.6mg	0%
Total Carbohydrate 214.9g	0%
Dietary Fiber 36.6g	0%
Total Sugars 59.7g
Protein 29.6g	0%

Vitamin D 0IU	0%
Calcium 720.8mg	0%
Iron 13.3mg	0%
Potassium 6052.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.0%

Protein: 9.1%

Carbs: 65.9%