Jamaican Pumpkin Soup

It’s summer, I think. The UK weather has not decided if it wants to summer or not. At least, we’ve been blessed with some days where the sun has really come out to play. On those unpredictable days, when you’re not sure if you should grab your sunscreen or umbrella, there’s one thing you can count on to bring some goodness to your day - a steaming bowl of Jamaican Pumpkin Soup.

The blend of flavours and textures are the perfect way to bring some warmth and sunshine to any cloudy day. Close your eyes and imagine the harmony of sweet pumpkin, vibrant carrots and hearty sweet potatoes, all mingling in a coconut milk broth. Add a dash of all-spice, a sprig of thyme and if you are brave, a scotch bonnet pepper for a kick!

The Jamaican Pumpkin Soup is not just a burst of flavour but also a nutrient-dense ‘powerhouse’. It includes a variety of colourful vegetables, starchy carbohydrates and light coconut milk making it rich in vitamins and minerals, fibre, and healthy fats. You can boost the nutrient profile by adding a few handfuls of spinach or kale and a can of kidney beans for extra fibre and protein. Also, use water or a low salt broth to reduce the amount of salt in your soup.

So, next time the UK weather decides to be un-summer friendly, whip up a pot of this Jamaican Pumpkin Soup and have your own mini-vacation in the sunny island right from the comfort of your kitchen.

Serves 4 - 6

Ingredients

  • 900g pumpkin, peeled, seeded, and chopped 1 large onion, chopped

  • 2 carrots, chopped

  • 1 large sweet potato, peeled and chopped

  • 250g yam, peeled and chopped

  • 1 Scotch Bonnet pepper, whole (remove before serving)

  • 1 sprig thyme

  • 1 tsp allspice

  • 1/4 tsp black pepper

  • 2 spring onions, chopped

  • 6 cups of water/ low-sodium chicken or vegetable broth (add more if needed)

  • 1 cup light coconut milk

  • Olive oil spray or 1 tbsp olive oil

  • 2 cloves garlic minced

  • 1 can (400g) kidney beans, drained and rinsed (optional)

  • 1 cup spinach or kale (optional)

Method

  1. Peel, seed, and chop the pumpkin, sweet potato, and yam. Chop the onion, garlic, carrots, and green onions.

  2. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until fragrant and translucent, about 5 minutes.

  3. Add the carrots and sweet potatoes. Cook for another 5 minutes, stirring occasionally.

  4. Add the chopped pumpkin, yam, whole scotch bonnet pepper, thyme, allspice, salt, and black pepper to the pot. Pour in the water/ broth and bring the mixture to a boil.

  5. Reduce to medium heat and let the soup simmer for about 30 minutes, or until all the vegetables are tender.

  6. Remove the scotch bonnet pepper and thyme sprigs. Use an immersion blender to blend the soup until smooth.

  7. Add the kale/spinach and kidney beans. Stir in the coconut milk and let the soup simmer for an additional 5 minutes.

  8. Serve the soup hot, garnished with fresh thyme or parsley if desired.

Pictures courtesy of:

https://healthiersteps.com/vegan-pumpkin-soup/
https://healthiersteps.com/jamaican-pumpkin-soup-pureed/