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Pumpkin Soup is a healthy, hearty Jamaican dish that combines the rich, creamy flavour of coconut milk with the warmth of Caribbean spices. Made with fresh pumpkin, dumplings, and a hint of spice, this vegan meal is the perfect bowl of comfort for fall.
Believe it or not, pumpkin is a common ingredient in Jamaican cuisine. Try my Pumpkin Rice with Coconut Milk and Traditional Jamaican Pumpkin Beef Soup next.
Table of Contents
- Pumpkin Soup Recipe
- How healthy is pumpkin soup?
- What is a Jamaican Pumpkin?
- Best Squash and Pumpkin for Pumpkin Soup
- Ingredients
- How to Make Pumpkin Soup
- Recipe Tips
- Recipe Substitutions and Tips
- How to Serve Pumpkin Soup
- Can I Make this Ahead of Time?
- Storage
- Frequently Asked Questions (FAQs)
- More Delicious Soup Recipes
- Jamaican Pumpkin Soup Recipe
Pumpkin Soup Recipe
Jamaican pumpkin soup with dumplings is a staple in my kitchen, especially during the cooler months. This creamy, dairy-free soup is packed with fresh veggies like pumpkin, yellow yam, and chocho, making it a wholesome meal that’s perfect for fall through winter.
It’s one of my go-to recipes for “Soup Saturdays,” and honestly, it’s even better the next day! The combination of sweet pumpkin, coconut milk, and aromatic island spices like allspice berries and scotch bonnet pepper create a cozy bowl of comfort.
Plus, it’s easy to prepare and hearty enough to leave you feeling full and satisfied. Whether it’s for a casual weeknight or the holiday season, this soup is always a hit!
How healthy is pumpkin soup?
Pumpkin soup is incredibly healthy. It’s packed with vitamins A and C, which are known to boost your immune system. That makes this dish perfect for cold and flu season.
The fresh pumpkin in this recipe provides a great source of nutrients like iron and potassium. Added veggies like yellow yam and chocho offer even more vitamins and minerals.
Plus, it’s dairy-free and loaded with wholesome ingredients, making it a nutritious option for the whole family. I love an inclusive recipe that’s great for various diets!
What is a Jamaican Pumpkin?
Jamaican pumpkin is calabaza, a variety of squash. It is often used in desserts, stews, and soups. It has smooth textured flesh and a sweeter taste.
Best Squash and Pumpkin for Pumpkin Soup
There are a variety of squashes to choose from when preparing this easy Jamaican pumpkin soup recipe. Any of the below would work:
- Calabaza: Also known as winter squash, this is the preferred pumpkin used in traditional Jamaican pumpkin soup.
- Sugar Pumpkin: Prominent throughout North America during the fall
- Butternut Squash: Slightly, sweet and nutty, this is a good option for pumpkin soup.
- Yellow Squash: A mild peppery flavour.
- Kabocha: Smaller with dark green skin with bright orange flesh.
Ingredients
- Water: The base of our broth.
- Garlic: Crush large garlic cloves using the bottom of a can or by placing them between two cutting boards.
- Pimento Seeds: Also known as allspice berries, this adds a woody, cinnamon-like flavour but is not overpowering.
- Pumpkin: Sliced with seeds removed. It’s what provides the rich pumpkin flavour and orange colour to the soup and helps to thicken the soup. Cut them into small cubes for easier cooking.
- Carrot: Use large, peeled and sliced carrots or carrots cut into chunks.
- Yellow Yam: 2-inches thick, cut into 4 chunks.
- Chocho (Cayote): Peeled and sliced and is also known as cayote is a type of squash and has a taste between a mild apple and cucumber with a crisp texture.
- More Veggies: Turnips, celery, onions, and corn are great fillers and add extra nourishment.
- Thyme: this fresh, aromatic and flavourful herb is essential in many Jamaican dishes, and definitely great in this one as well.
- Escallion (Green/Spring Onion): also known as green onion, crushed using the handle end of a chefs knife if needed.
- Scotch Bonnet Pepper: This is optional but definitely use it if you prefer a spicy soup.
- Vegetable Bouillon: Concentrated vegetables and spices added in the last 20 minutes of cooking.
- Seasoned Salt and Black Pepper: Season to taste.
- Coconut Milk: Add this for a velvety smooth consistency and a subtle pop of fresh coconut flavour.
Flour Dumpling
- All Purpose Flour: You can also use other varieties of flour such as whole wheat, gluten-free etc.
- Water: More or less may be needed.
- Salt: To taste.
How to Make Pumpkin Soup
Step One: Soften Pumpkin and Corn
I bring 10 cups of water to a rapid boil in a large stockpot and add the crushed garlic and pimento seeds. Once that’s done, I toss in the pumpkin and corn, letting them cook for about 15 to 20 minutes until the pumpkin is soft and tender.
Step Two: Add Ingredients
Once the pumpkin has softened and turned the water a beautiful orange color, I go ahead and add the rest of the ingredients (carrot, yam, chocho (chayote), turnip, celery, onion, thyme, escallion, dumplings, and scotch bonnet pepper). I let everything boil together for another 15 minutes.
Step Three: Add Coconut Milk and Additional Seasonings
Next, I lower the heat to medium and stir in the coconut milk. Then I add the vegetable bouillon, seasoned salt, and black pepper. At this point, I taste the soup and adjust the seasonings if necessary. I let it simmer for another 20 minutes, and before serving, I make sure to remove the scotch bonnet pepper and thyme sprigs. It’s ready to enjoy hot!
Making the Flour Dumplings
For the dumplings, I mix flour and salt in a medium bowl. I gradually add water, kneading the dough with my hands until it’s soft but not sticky.
When the dough is ready, I pinch off or cut it into 6 equal-sized pieces. I use my palm to form each piece into a ball, then flatten them slightly and fold the edges toward the center to make little round dumplings. Once formed, I set them aside until I’m ready to drop them into the soup.
Recipe Tips
- Don’t over-season. Instead, season as you go to build up flavour.
- Oil your hands when peeling yams. This prevents your hands from getting itchy.
- Don’t break the scotch bonnet pepper. We want the essence but not the full impact of the pepper. Be careful when handling the pepper so it doesn’t break.
- Remember to remove herbs and peppers before serving. Scotch bonnet pepper and thyme sprigs should be removed for easy eating.
- Determine how thick or thin you want your soup. Jamaican pumpkin soup can be customized depending on how thick or thin you want it. Make it thinner by adding more water or thicker, by adding more pumpkin/less water. It just depends on your preference.
Recipe Substitutions and Tips
- Spicy: If you don’t have access to scotch bonnet, you can use habanero pepper instead. For more subtle flavour, use your favourite hot sauce.
- Jamaican Pumpkin Soup with Chicken: You can use bone-in chicken but boneless chicken thighs are easier to work with, here’s the recipe.
- Traditional Jamaican Pumpkin Beef Soup: You can use stewing beef, cut into large chunks as it will shrink down and break apart as the soup cooks. However, I prefer using beef shank with the bone, as it enriches the flavour.
- Other Root Vegetables: Swap or add in ground provisions like yams, potatoes, sweet potatoes, dasheen, eddo, and cassava for extra heartiness.
- Spice Additions: For more flavour, try adding a touch of turmeric or curry powder to give the soup a deeper, earthy taste while boosting its anti-inflammatory properties.
How to Serve Pumpkin Soup
Serve this soup hot from the stove as a standalone meal. It is usually not served alongside any other food items, however you can serve it with warm crusty bread or Jamaican hard dough bread. You can also add Homemade Croutons or Jamaican water crackers for a little crunch.
Can I Make this Ahead of Time?
Yes! Jamaican pumpkin soup can easily be made ahead of time. Keep in mind, the soup thickens as it sits, so you may need to add vegetable broth to thin it out when reheating.
Storage
Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. For convenience, portion the soup into individual freezer-friendly bags or containers before freezing.
To Reheat: Thaw frozen soup in the fridge overnight. Reheat on the stove over medium-low heat, stirring occasionally, or use the microwave. For larger batches, a stock pot or dutch oven works best. Add a little water or broth as needed to adjust the consistency.
How to Freeze Pumpkin Soup
Cool the soup before freezing and portion it out for easy servings. If your soup contains grains or pasta, store them separately to prevent them from getting mushy when reheated. Use glass or plastic containers, and add a piece of plastic wrap on top of the soup to reduce freezer burn. Don’t forget to label with a “use by” date.
Frequently Asked Questions (FAQs)
For this recipe, it’s best to use Caribbean pumpkin (also called Calabaza), which has a sweet, rich flavour. If you can’t find it, sugar pumpkin or butternut squash are good substitutes that offer a similar texture and taste.
Although this step is not necessary, it does yield a creamier soup. So puree the pumpkin if you’d like. You can also just mash the pumpkin with a fork if you don’t have a food processor or blender.
Although I have never used canned pumpkin for this soup, it could work. Just be mindful that cooking times will vary and the texture may vary because you aren’t cooking raw pumpkin. But if you plan to use pumpkin puree as the base of your Jamaican pumpkin soup, this would be a convenient but non-traditional method.
More Delicious Soup Recipes
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Jamaican Pumpkin Soup
Equipment
- 1 Large Stockpot
Ingredients
- 10 cup Water
- 6 cloves Garlic, crushed
- 6-8 whole Pimento Seeds, allspice berries
- 1 med. Pumpkin
- 1-2 Corn, cut into 4
- 1 large Carrot, sliced
- 2 slices Yellow Yam, 2-inches thick, cut into 4 chunks
- 1 med Chocho, cayote, peeled and sliced
- 1 med Turnip, cut into small chunks
- 2 stalk Celery
- 1 sm Onion, cut into wedges
- 6-8 sprigs Thyme
- 2 stalks Escallion, green/spring onion, crushed
- 6 Flour Dumpling, see below for recipe
- 1 whole Scotch Bonnet Pepper, optional
- 1-2 Vegetable Bouillon
- 2 tsp Seasoned Salt, more or less to taste
- 1 tsp Black Pepper
- 1 cup Coconut Milk
Flour Dumpling
- 1 cup All Purpose Flour
- 1/2 cup Water, more, or less may be needed
- 1/4 tsp Salt, to taste
Other Optional Ingredients or Substitutes for Above Listed Ingredients
- Ground Provision, yams, potatoes, sweet potatoes, dasheen, eddo and cassava etc.
Instructions
- In a large stockpot, bring to rapid boil 10 cups of water and add garlic and pimento. Then add pumpkin and corn and cook for about 15 to 20 minutes or until pumpkin softened and tender.
- When pumpkin has softened into the soup (water is now an orange colour), add the remaining ingredients – carrot, yam, cayote (chocho), turnip, celery, onion, thyme, green onion (escallion), dumpling and scotch bonnet pepper. Allow to boil for 15 minutes.
- Reduce heat to medium and stir in coconut milk, then add vegetable bouillon(s), seasoned salt and black pepper. Taste and adjust if necessary; allow to simmer for an additional 20 minutes. Remove scotch bonnet pepper and thyme sprigs, serve while hot and enjoy!
Flour Dumpling
- In a medium mixing bowl, add flour and salt then gradually add water and use your hand to knead and form the dough for the dumpling. Dough should be soft but not sticky and wet.
- Pinch or cut off 6 equal sized pieces. In the palm of your hand using a circular motion, form each piece into a ball, flatten slightly, and fold the edges of the dough into the center creating small round wheels. Set each dumpling aside.
Video
Notes
- Use Traditional Jamaican Seasonings: thyme, scallion, Scotch bonnet pepper, and allspice are key ingredients.
- Full Fat Coconut Milk for Creaminess: use canned coconut milk, not the stuff in the carton.
- Don’t forget the Spinners (or Dumplings): add these flour and water dumplings for a hearty touch.
- Roast the Pumpkin: enhance flavour by roasting pumpkin cubes.
- Garnish with Fresh Herbs: optional, only if desired.
There’s no info in the recipe on when or how to cook the dumplings? Are they added to the soup? Cooked separately? I’m eager to try this but I don’t want to improvise. Thank you!
Hi Jessie! Please look towards the end of the blog post where the recipe card is – there you will find the ingredients, measurements and instructions! I hope you enjoy!