Caribbean Pumpkin Soup

Name: Caribbean Pumpkin Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: Caribbean
Ingredients: 3 lbs West Indian pumpkin (calabaza) or butternut squash, peeled, cubed; 2 cans full-fat coconut milk (13.5 oz); 2 cups low-sodium vegetable broth; 1 medium yellow onion, roughly chopped; 4 garlic cloves, minced; 1 tsp fresh ginger, grated; 1/2 pepper scotch bonnet or habanero pepper, seeded, minced; 2 tbsp coconut oil; 1/2 tsp ground allspice; 1/4 tsp ground cinnamon; 4 fresh thyme sprigs (or 1/2 tsp dried); 1 tsp salt; 1/2 tsp black pepper; 2 tbsp fresh lime juice

A velvety, warming soup made with West Indian pumpkin (calabaza), coconut milk, and warming spices that define Caribbean cooking. Naturally sweet and deeply satisfying, it comes together quickly in one pot.

45 minEasyServes 4220 cal/serving

CaribbeanSoupStovetopVeganVegetarianLow CarbGluten-FreeDairy-FreeNut-FreeEgg-FreeLow-SodiumCorn-Free

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Ingredients

3 lbs West Indian pumpkin (calabaza) or butternut squash, peeled, cubed
2 cans full-fat coconut milk (13.5 oz)
2 cups low-sodium vegetable broth
1 medium yellow onion, roughly chopped
4 garlic cloves, minced
1 tsp fresh ginger, grated
1/2 pepper scotch bonnet or habanero pepper, seeded, minced
2 tbsp coconut oil
1/2 tsp ground allspice
1/4 tsp ground cinnamon
4 fresh thyme sprigs (or 1/2 tsp dried)
1 tsp salt
1/2 tsp black pepper
2 tbsp fresh lime juice

Instructions

1

Heat 2 tbsp coconut oil in a large pot over medium heat. Add 1 medium roughly chopped yellow onion and cook, stirring occasionally, until softened, about 5 minutes.
2

Add 4 minced garlic cloves, 1 tsp grated fresh ginger, and 1/2 pepper seeded, minced scotch bonnet or habanero pepper. Cook for 1 minute until fragrant.
3

Add 3 lbs peeled, cubed West Indian pumpkin (calabaza) or butternut squash, 1/2 tsp ground allspice, 1/4 tsp ground cinnamon, 4 fresh thyme sprigs (or 1/2 tsp dried), 1 tsp salt, and 1/2 tsp black pepper. Stir to coat the pumpkin with the spices.
4

Pour in 2 cups low-sodium vegetable broth and 2 cans full-fat coconut milk (13.5 oz). Bring to a boil, then reduce heat and simmer for 20 to 25 minutes until the pumpkin is completely tender when pierced with a fork.
5

Remove and discard the fresh thyme sprigs (or 1/2 tsp dried) sprigs. Use an immersion blender to blend the soup until smooth, or carefully transfer in batches to a blender.
6

Stir in 2 tbsp fresh lime juice. Taste and adjust seasoning. If the soup is too thick, add a splash of water or broth. Serve hot.

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Questions

How do I know when Caribbean Pumpkin Soup is done?

Go by the cues in the method rather than the clock. Step 4: cook until the pumpkin is completely tender when pierced with a fork.

Do I need any special equipment for Caribbean Pumpkin Soup?

Beyond a knife and a board, the method uses an immersion blender (step 5) and a blender (step 5). If you do not have one, a countertop blender, filled halfway with the lid vented, replaces the immersion blender.

What can I use instead of allspice in Caribbean Pumpkin Soup?

The entry for Caribbean Pumpkin Soup calls for 1/2 tsp ground allspice. In its place: Equal parts ground cinnamon, nutmeg and clove.

Can I make Caribbean Pumpkin Soup less spicy?

Yes. The heat in Caribbean Pumpkin Soup comes from 1/2 pepper scotch bonnet or habanero pepper, seeded, minced. For a milder plate, remove the seeds and ribs from the hot pepper, or use half; nothing else in the method changes.

Is Caribbean Pumpkin Soup gluten-free?

Yes. As written, nothing in the ingredient list for Caribbean Pumpkin Soup is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the broth.

How do I store and reheat Caribbean Pumpkin Soup?

Refrigerate Caribbean Pumpkin Soup for up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it.

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