Jamaican Pumpkin Soup has a distinct Caribbean flavor. This is a very simple and quick Jamaican soup recipe that takes less than 25 minutes to prepare!

Jamaican Pumpkin Soup in a white and green bowl with a spoon

I’m so happy for Fall with all the pumpkin recipes I get to make. My family especially loves my Jamaica Pumpkin Soup,  Pumpkin Stuffed Shells, and Jamaica Pumpkin Curry With Butter Beans. I decided to share a more traditional way to make pumpkin soup in Jamaica that is vegan and gluten-free that includes local vegetables.

This is the vegan version of Jamaican Pumpkin Chicken Soup, one of my childhood recipes that my mom made weekly when I was growing up. We traditionally used Grace Cock Soup or similar prepackaged seasonings to flavor our soups in Jamaica but to create this vegan version, I used vegetable broth and coconut milk.  You can make your own or use a store-bought version.

Health Benefits Of Jamaican Pumpkin Soup

Because of the pumpkin and yellow yam, this soup is higher in carbs, but don’t be afraid; as I always say, ALL CARBS ARE NOT CREATED EQUALLY!

The caloric and carbohydrate content of yam and pumpkin is not the same as that of cookies and patties. The main difference is that they are refined foods, but this soup is not.

Pumpkin

Pumpkin is incredibly nutritious and beneficial to our health; it is high in vitamins A and C, which can help to strengthen the immune system. It can also aid in the prevention of diabetes, the regulation of blood pressure, the promotion of healthy skin and hair, the improvement of energy, and the maintenance of a healthy BMI (BMI). Furthermore, eating more plant-based meals like pumpkin lowers your risk of obesity and death.

Pumpkin contains beta-carotene, a natural sunblock. It also possesses vitamins C, & E, and the antioxidants lutein & zeaxanthin, which can help your skin stay strong and healthy.

Pumpkins are high in antioxidants including alpha-carotene, beta-carotene, and beta-cryptoxanthin. These antioxidants have the ability to neutralize free radicals, keeping them from damaging your cells.

Yellow Yam

Yam is classified as a complex carbohydrate food because it contains both soluble and insoluble fiber in addition to the sugar and starch that provide energy. Yam contains more soluble fiber than insoluble fiber, making it easier to digest and a good choice for young infants.

Fiber slows the absorption of sugar/glucose into the cells from the blood. Therefore, people with diabetes should eat yams to improve their blood sugar regulation.

Yellow yams also include vitamin A, which promotes the maintenance of healthy membranes and skin, improves and strengthens night vision, supports bone health, and protects against lung and oral cancers.

Additionally, yellow yams are high in vitamin C. This helps to strengthen the immune system by protecting it from a variety of bacteria and infections. Additionally, it helps in the rapid healing of wounds and anti-aging.

Yams are an excellent source of potassium, a mineral necessary for the brain’s nerve activity to be regulated. A serving of cooked yam contains 816 milligrams of potassium, making it a potassium-rich food. Potassium is required for:

  • Maintain a healthy heart rate.
  • Control your blood pressure.
  • Maintain cellular sodium and potassium levels.

People who are seeking to reduce or maintain their weight should eat yam since they will feel less hungry. Yam contains a lot of Vitamin B6, which helps to produce melanin, which gives hair its color.

Why You’ll Love This Jamaican Pumpkin Soup

The best thing about this Jamaican soup recipe is that it’s delicious, inexpensive, quick, and incredibly simple to make. Here are just a few of the reasons you’ll love this simple pumpkin soup recipe:

  • This Jamaican-style soup is very cheap and can be made with things you already have in your kitchen.
  • It’s a quick and easy meal that takes less than 25 minutes to prepare.
  • Extremely adaptable and flexible. You may adjust and vary the flavors in nearly endless ways.
  • It is also a perfect choice for vegans and vegetarians.
  • It’s comforting, super creamy, as well as quite healthy and nourishing.
  • This pumpkin soup is a wonderful addition to your holiday table and will warm you up on the chilliest days.
  • It is simple to multiply the recipe by two or three to serve a large crowd. It’s ideal for low-cost, impromptu entertaining.
  • Plus, this soup freezes well, so make a big amount and save it for later. A fantastic way to prepare meals!

Ingredients Needed

In Jamaica and throughout the Caribbean, we refer to root vegetables as ground provisions, these ground provisions include, sweet potato, yams, dasheen (taro), eddo, and cassava. They are often boiled and served as a side dish or added to soups and stews. These root vegetables or ground provisions can be substituted with white potatoes or sweet potatoes.

  • Pumpkin – To my knowledge, we don’t grow the popular American orange pumpkin in Jamaica, so I opt to use the variety grown here in Florida and Jamaica. Traditional Jamaican and Caribbean pumpkins are called Calabaza and they are green and white variegated skin with deep orange flesh.  You can substitute any orange flesh pumpkin or butternut squash variety.
  • Vegetable Broth
  • Coconut Milk
  • Aromatics including onion, garlic, and green onions.
  • Vegetables including potatoes, celery, and carrots
  • Yellow or White Yam, Taro substitute with potato
  • Chocho or Chayote- substitute with zucchini
  • Spices including thyme, allspice, salt, and Scotch Bonnet Pepper (which can be substituted with cayenne)
  • Dumplings made with all-purpose gluten-free flour.

To make Jamaican pumpkin soup, the ingredients can be purchased at West Indian or Caribbean specialty stores, Latino, Indian and Chinese supermarkets, and in the International section of major supermarkets.

Close up of Jamaican pumpkin soup cooking in a pot

How To Make Pumpkin Soup

  1. Bring vegetable broth to a boil in a large pot, add peeled pumpkin, and cook until tender.
  2. Using a fork, mash half the pumpkin.
  3. Add the remaining ingredients and cook for about 30 minutes on low.

Recipe Tips

Here are some helpful tips for making the tastiest pumpkin soup:

  • If you don’t have access to Jamaican Pumpkin you may substitute butternut squash.
  • I prefer to chop the vegetables into bite-sized pieces. So that they soften nicely and absorb the aromas and spices of the soup.
  • Don’t skip onion and garlic, they’ll bring out and boost the flavor of your dish!
  • Reducing the amount of liquid in the soup by half a cup will result in a thicker dish. If you want a thinner soup, add more stock.
  • The soup should not be left out for more than a few hours at room temperature.

Substitutions and Variations

  • Feel free to add whatever ingredients you want to your soup. It pairs well with leeks, carrots, and celery, as well as spices such as ground cinnamon, nutmeg, and cayenne powder. I highly recommend minced ginger which makes an amazing combination.
  • If you want, you can also add sweet potato.
  • If you like, you may use coconut milk with full fat or coconut cream.
  • To make this curry vegan I have used vegetable broth, however you can substitute it with chicken or beef stock for a more rich and deep flavor.
  • To obtain a creamy texture, I like to use coconut milk in my pumpkin soup. You can, however, use any unsweetened plant milk you like, such as cashew milk, soy milk, or oat milk.
  • This dish could also be made with pumpkin puree, but I love fresh pumpkin.
  • In the end, if you like you can add baby spinach leaves and chopped collards.

Topping Variations

One of my favorite aspects of this pumpkin soup recipe is its versatility. Not only can this soup be made with an infinite number of spice combinations, but it can also be garnished with an infinite number of toppings.

Here are some of my favorite tried-and-true toppings. But I want you to try different things and find your own favorites!

  • Dumplings: Add to the soup at least 15 minutes before it is finished cooking.
  • Toasted pumpkin seeds: Sprinkle some toasted pumpkin seeds on top to give the dish an elegant look.
  • Tortilla chips
  • Fried plantains
  • Cream: To enhance the flavor of the soup, you can top it off with a swirl of cream! To keep it vegan, use coconut cream on top!
  • Top Soup with Crumbled Vegan Bacon: Bacon adds texture and an appealing saltiness to this simple soup.

Storage Tips

Storing Leftover and Reheating

This vegan pumpkin soup Jamaican style stores well, making it an excellent meal prep option. Simply make a batch (or two, or three) and store until ready to use. Simply follow these simple instructions for storing and reheating your vegan pumpkin soup.

  • Store: When this vegan pumpkin soup cools completely, store it in the fridge for 3-4 days in an airtight container.
  • Reheat: In a microwave-safe bowl, reheat the pumpkin soup for a minute or two. You can alternatively cook it on low for around 10 minutes on the stove, or when it reaches the required temperature.

If you’re reheating leftovers after freezing and defrosting them, reheat the soup with some extra coconut milk to make it creamy.

Freezing

Keep in mind after freezing, the consistency of the soup with coconut milk could change. After thawing, the soup’s texture can turn grainy if the coconut milk curdles. So, freeze the soup in an airtight container before adding the coconut milk.

Frozen pumpkin soup should be defrosted overnight in the refrigerator before being added to a saucepan and warmed over low heat. Add coconut milk and reheat until thoroughly reheated.

Recipe FAQs

What is Jamaican pumpkin?

The Jamaican pumpkin, also known as the Caribbean pumpkin or Calabaza, is a tropical pumpkin variety that is a traditional staple in Africa and the Caribbean.

Is this Jamaican pumpkin soup vegan?

Yes! Because coconut milk is used to add creaminess to this tasty soup, it is vegan. However, if you like, you can use or add regular milk in place of coconut milk!

Can I substitute butternut squash for the pumpkin?

Absolutely! This works well in this dish, which I make frequently. This Pumpkin Soup may be made with any variety of autumn squash with no modifications to the remaining ingredients.
All you have to do now is make sure the squash is very mushy. I normally shred and roast butternut squash before adding it to the soup for the finest flavor. However, they can also be boiled or steamed.

Other Amazing Jamaican Recipes For You To Try

Pumpkin soup in a green and white bowl

If you like and enjoy this recipe, please leave a comment to let me know your feedback.

If you enjoyed this post about Vegan Pumpkin Soup, Jamaican Style, and would love to see more, join me on YoutubeInstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Fortunately, because of the Ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families. 

Want to Save This Recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

Save Recipe

By submitting this form, you consent to receive emails from Healthier Steps.

Jamaican Pumpkin Soup

Jamaican Pumpkin Soup has a distinct Caribbean flavor. This is a very simple and quick Jamaican soup recipe that takes less than 25 minutes to prepare!
5 from 22 votes
Print Pin Rate
Course: Soup
Cuisine: Jamaican
Keyword: Jamaican Pumpkin Soup
Prep Time: 20 minutes
Cook Time: 40 minutes
Servings: 6 servings
Calories: 249kcal

Ingredients

For The Soup

  • 4 cups pumpkin peeled and chopped
  • 6 cups vegetable broth or 6 cups water plus 2 vegetable bouillon
  • 1 cup coconut milk
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • 2 green onions chopped
  • 1 medium white potato peeled and cubed
  • 2 stalks celery chopped
  • 1 medium carrot chopped
  • 1/4 teaspoon dried thyme 1 sprig of fresh thyme
  • 1/4 teaspoon allspice
  • 1 Scotch Bonnet pepper or 1/4 teaspoon cayenne pepper
  • salt to taste

Additional Vegetables

  • 1 pound yellow yam or white yam, peeled and cubed
  • 1 medium chocho peeled and chopped

Dumpling

Instructions

For The Soup

  • Bring vegetable broth to boil in a large pot, add pumpkin and cook until soft, about 10 minutes. Carefully mash pumpkin with a fork.
  • Add, coconut milk, onion, garlic, green onion, celery, carrot, potato, yam. Chocho, dumplings, thyme, allspice, dumplings and Scotch bonnet pepper on top of the soup. Cook for 20 minutes.
  • Keep Scotch Bonnet Pepper whole, it is very hot if opened

For The Dumplings

  • Combine flour and salt together in a mixing bowl.. Add enough water and mix with hands to form a stiff yet pliable dough. If it is too dry add water, if too soft add extra flour.
  • Pinch off a coin size piece of dough, roll between the palm of your hands to form a cylindrical shape dumpling. Repeat until finished. Add to the soup at least 15 minutes before it is finished cooking.

Nutrition

Calories: 249kcal | Carbohydrates: 42g | Protein: 4g | Fat: 9g | Saturated Fat: 7g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.4g | Sodium: 1060mg | Potassium: 1077mg | Fiber: 6g | Sugar: 7g | Vitamin A: 8951IU | Vitamin C: 28mg | Calcium: 62mg | Iron: 3mg