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Introduction
Pumpkin soup, known locally as 'soup joumou' in Haiti and popular throughout the Caribbean, holds a special place in Jamaican cuisine. Historically, this hearty dish was a symbol of freedom for formerly enslaved people, as they were finally able to enjoy a meal once reserved only for plantation owners. Our healthy version pays homage to this rich cultural heritage while incorporating modern nutritional principles. The soup's warm, golden hue is reminiscent of the Jamaican sunshine, and its comforting aroma will transport you straight to the islands. Traditionally served on Sundays or special occasions, this soup has evolved to become a beloved staple in many Jamaican households, offering both nourishment and a taste of home.
Ingredients
• 2 pounds fresh pumpkin, peeled, seeded, and cut into 1-inch cubes
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 1 scotch bonnet pepper, seeded and finely chopped (use gloves when handling)
• 1 tablespoon fresh thyme leaves
• 1 teaspoon ground allspice
• 1/2 teaspoon ground nutmeg
• 2 tablespoons coconut oil
• 4 cups low-sodium vegetable broth
• 1 cup coconut milk (full-fat)
• 1 medium carrot, peeled and diced
• 1 medium sweet potato, peeled and diced
• 2 green onions, thinly sliced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons fresh lime juice
• Salt and freshly ground black pepper to taste
• 2 tablespoons chopped fresh cilantro for garnish
Step 1:
Heat coconut oil in a large soup pot or Dutch oven over medium heat. Add diced onion and cook for 5 minutes until softened.
Step 2:
Add minced garlic, chopped scotch bonnet pepper, grated ginger, and cook for another 2 minutes until fragrant.
Step 3:
Stir in thyme leaves, allspice, and nutmeg. Cook for 1 minute to release the flavors.
Step 4:
Add pumpkin cubes, diced carrot, and sweet potato. Stir to coat with spices and cook for 5 minutes.
Step 5:
Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes until vegetables are tender.
Step 6:
Use an immersion blender to puree the soup until smooth, or carefully transfer to a regular blender in batches.
Step 7:
Stir in coconut milk and simmer for an additional 5 minutes.
Step 8:
Add lime juice, salt, and pepper to taste. Adjust seasoning if necessary.
Step 9:
Ladle into bowls, garnish with sliced green onions and chopped cilantro before serving.
Q: Can I use canned pumpkin instead of fresh?
A: Yes, you can substitute 3 cups of canned pumpkin puree for the fresh pumpkin. Add it with the broth and adjust cooking time as needed.
Q: How can I make this soup less spicy?
A: Reduce the amount of scotch bonnet pepper or substitute with a milder chili like jalapeño. You can also omit the pepper entirely for a non-spicy version.
Q: Is this soup vegan?
A: Yes, this soup is vegan as long as you use a vegan-friendly vegetable broth.
• For a smoother soup, use an immersion blender or carefully transfer to a regular blender in batches.
• Butternut squash can be substituted for pumpkin if not available.
• Adjust the heat level by using more or less scotch bonnet pepper, or substitute with a milder chili.
• For a vegan version, ensure the vegetable broth is vegan-friendly.
• Choose a firm, sweet pumpkin variety like Sugar Pumpkin or Kabocha for best results.
• This soup is naturally gluten-free and dairy-free.
• Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 3 months.
Serve hot, garnished with sliced green onions and chopped cilantro. Pair with crusty bread or Jamaican hard dough bread for a complete meal.
Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Reheat gently on the stovetop, adding a splash of water or broth if needed.
Prep all vegetables before starting to cook. The soup can simmer longer if needed, which will intensify the flavors.
- Use gloves when handling scotch bonnet peppers to avoid skin irritation.
- For a smoother soup, blend thoroughly. For a chunkier texture, blend only half the soup.
- Taste and adjust seasoning at the end, as the flavors will develop during cooking.
For a heartier version, add cooked diced chicken or shrimp in the last 5 minutes of cooking. For a less spicy soup, replace scotch bonnet with a milder pepper like jalapeño.
Pair with a cold Red Stripe beer or a tropical fruit juice. For a non-alcoholic option, try coconut water or ginger beer.
Best made in fall and winter when pumpkins are in season, but can be enjoyed year-round using canned pumpkin or butternut squash.
This recipe contains coconut. It is free from gluten, dairy, eggs, nuts, soy, and shellfish. Always check individual ingredient labels for allergens.
