Jamaican Pumpkin Soup (Gluten Free)

I really love a bowl of creamy warm soup on a chilly winter day. Instead of regular pumpkin, I used Jamaican pumpkin, also known as Calabaza, Caribbean Pumpkin, or Cuban Squash. If you don’t have any, butternut squash will work as a substitute. It is bright orange with a hearty, slightly sweet flavor. This soup is a great source of vitamins and antioxidants. Great as part of meal, with salad and bread, or by itself.


2 Tbsp coconut oil or water

1 cup onion, minced

3 cloves garlic, minced

1/4 cup celery, diced

2 green onions, chopped

1 Tbsp fresh parsley, minced

1 sprig of fresh thyme or 1/4 tsp dried thyme leaves

4 cups of peeled and seeded Jamaican pumpkin, cut into chunks

1 cup potato, diced

1 cup carrots, diced

4 cups vegetable stock or water

1/2 cup coconut milk

1 whole scotch bonnet pepper

pinch of allspice (optional)

sea salt to taste


In a large pot, sauté garlic and onion in oil until soft and translucent. Add celery and carrot, and sauté until celery is soft or about 3 minutes. Add green onion, parsley, thyme, pumpkin, potato, stock, coconut milk, pepper, and allspice. Bring to boil, reduce heat to simmer and cook for 30 minutes. Add salt, and remove scotch bonnet pepper and thyme sprig. Puree half of soup, including vegetables and return to pot. Combine well.

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