Jamaican Golden Split Pea Soup

Dive into the rich, comforting flavors of Jamaican Golden Split Pea Soup, a hearty Caribbean classic that warms your soul with every spoonful. This vibrant, golden-hued soup features protein-packed split peas simmered to creamy perfection, paired with a medley of tender vegetables like carrots, pumpkin, and Irish potatoes. Infused with the tropical richness of coconut milk, fragrant fresh thyme, and the subtle warmth of allspice, this dish achieves a perfect balance of flavors. A whole scotch bonnet pepper adds an optional fiery kick, while soft, handmade dumplings provide a satisfying texture. Perfect for chilly evenings or when you're craving authentic Jamaican comfort food, this vegan-friendly soup is a one-pot wonder that’s as nourishing as it is flavorful. Ready in under two hours, it’s ideal for a filling family meal or meal prep for the week.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 2 cups golden split peas
• 8 cups water
• 1 cup coconut milk
• 1 large yellow onion
• 3 stalks scallions
• 4 large garlic cloves
• 3 sprigs fresh thyme
• 1 teaspoon allspice (pimento) powder
• 2 medium carrots
• 2 medium Irish potatoes (or Yukon Gold potatoes)
• 1 cup pumpkin (or butternut squash)
• 1 whole scotch bonnet pepper
• 1.5 teaspoons salt
• 0.5 teaspoon black pepper
• 4 cups vegetable broth (optional)
• 1 cup flour (for dumplings)
• 0.25 cup water (for dumplings)
• 0.25 teaspoon salt (for dumplings)

Directions

Step 1

Rinse the golden split peas thoroughly under cold water and set aside.

Step 2

In a large pot, add the 8 cups of water (or 4 cups of water and 4 cups of vegetable broth) and bring to a boil. Add the split peas and lower the heat to medium. Simmer for 35–40 minutes, stirring occasionally, until the split peas begin to soften.

Step 3

While the peas are cooking, prepare the vegetables: peel and dice the onion, slice the scallions, mince the garlic, and dice the carrots, potatoes, and pumpkin into bite-sized pieces.

Step 4

Once the split peas are soft, add the diced onion, scallions, garlic, thyme, allspice, carrots, potatoes, and pumpkin to the pot. Stir to combine.

Step 5

Add the coconut milk, salt, and black pepper to the pot and stir well. Carefully place the scotch bonnet pepper on top of the soup (do not burst it unless you like extra heat).

Step 6

Cover the pot and simmer the soup on low heat for 25–30 minutes, stirring occasionally, until the vegetables are tender and the soup thickens.

Step 7

Meanwhile, make the dumplings: In a small mixing bowl, combine the flour, water, and salt. Knead the mixture into a soft dough. Pinch off small pieces of dough and roll them into cylindrical or oval shapes. Set aside.

Step 8

Add the dumplings to the soup during the last 10 minutes of cooking. Gently stir to ensure they cook evenly.

Step 9

Taste and adjust seasoning with more salt and pepper if needed. Remove the scotch bonnet pepper before serving.

Step 10

Serve the Jamaican Golden Split Pea Soup hot and enjoy!

Nutrition Facts

Serving size	4672.3 grams (4672.3g)

Amount per serving	% Daily Value*
Calories	2488

Total Fat 8.30g	11%
Saturated Fat 1.80g	9%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 6567mg	286%
Total Carbohydrate 479.40g	174%
Dietary Fiber 123.00g	439%
Total Sugars 78.50g
Protein 132.80g	266%

Vitamin D 0IU	0%
Calcium 670mg	52%
Iron 26mg	145%
Potassium 7682mg	163%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 3.0%

Protein: 21.1%

Carbs: 76.0%