Recipes for Health: Caribbean Pumpkin Soup

Recipes for Health: Caribbean Pumpkin Soup

Here is a sunny, pantry-friendly soup to get you through the cold winter season, or any time you start longing for a little tropical spice. Our Caribbean Pumpkin Soup is a richly-flavored, vegan, antioxidant-dense meal in a bowl that you can savor for lunch or dinner. Pair it with our chewy, crusty bread-sticks for a delicious vegetarian meal that will nourish you and those around your table (see Gluten-Free Baking column on this website). Serves 4-6 Recipe can be doubled


1 tablespoons olive oil
2 teaspoons minced garlic
1 cup chopped onion
1 cup chopped green pepper
1 tablespoon ground cumin
1-2 teaspoons allspice
1 15 ounce can pumpkin purée
1 can coconut milk (about 13.5 ounces)
2 cups low sodium vegetable broth*
1 15.5 ounce can black beans, drained and rinsed
3 tablespoons molasses
1 tablespoon fresh lime juice
½ cup chopped fresh cilantro
Pinch of cayenne
Salt and freshly ground black pepper


  1. Heat olive oil in a heavy medium saucepan (3 Р4 quarts) over medium-high heat. Add garlic and onion and saut̩ for 5 minutes. Add green pepper and saut̩ for 5 minutes more over medium heat until vegetables are soft.
  2. Turn heat to high and add cumin and allspice. Stir continuously for 1 minute.
  3. Add pumpkin purée, coconut milk, chicken broth, black beans, and molasses and stir to combine. Bring to a boil and reduce heat; cover pan and simmer for 30 minutes. Add lime juice, cilantro, cayenne, salt, and pepper to taste. Serve hot.

Cook’s Note:
Soup can be made ahead and stored in refrigerator for up to three days a tightly-sealed container. Leftovers can be stored in refrigerator for up to three days. Rewarm over medium-high heat.

*You can use chicken broth for a non-vegetarian soup.

Vancouver Health Coach