Jamaican Pumpkin Coconut Soup

Warm, creamy, and infused with Caribbean flair, this Jamaican Pumpkin Coconut Soup is a vibrant blend of earthy pumpkin, sweet carrots, and rich coconut milk, creating a velvety, nutrient-packed dish. Seasoned with aromatic allspice, nutmeg, and fresh thyme, and optionally spiced up with Scotch bonnet pepper, this soup strikes the perfect balance of comforting flavors and bold, tropical heat. Pureed to silky perfection, it’s finished with a splash of lime juice for a citrusy kick and garnished with toasted pumpkin seeds for a delightful crunch. Ready in just 50 minutes, this easy pumpkin soup recipe is the ultimate cozy meal that brings an exotic taste of Jamaica to your table. Perfect for fall evenings or any time you're craving a unique, wholesome soup packed with Caribbean soul. Keywords: Jamaican pumpkin soup, coconut soup, Caribbean recipes, pumpkin soup recipe, vegan soup.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 cups pumpkin (peeled and diced)
• 1 cup carrot (peeled and diced)
• 1 medium onion (chopped)
• 4 cloves garlic (minced)
• 2 stalks scallion (chopped)
• 4 cups vegetable stock
• 1 cup coconut milk (unsweetened)
• 0.5 teaspoons allspice
• 0.25 teaspoons ground nutmeg
• 2 sprigs fresh thyme
• 1 Scotch bonnet pepper (left whole, optional for heat)
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 0.25 cup toasted pumpkin seeds (optional garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, garlic, and scallion. Sauté for 3-4 minutes until softened and fragrant.

Step 3

Stir in the diced pumpkin and carrot. Cook for 4-5 minutes, stirring occasionally.

Step 4

Pour in the vegetable stock and add the fresh thyme sprigs, allspice, nutmeg, salt, and black pepper. If using Scotch bonnet pepper, add it whole to the pot for a gentle spicy flavor.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, or until the pumpkin and carrot are tender.

Step 6

Remove the thyme sprigs and Scotch bonnet pepper (if used).

Step 7

Use an immersion blender to puree the soup until smooth, or carefully transfer the mixture to a blender and puree in batches.

Step 8

Return the soup to the pot and stir in the coconut milk. Simmer for an additional 5 minutes, adjusting the seasoning with more salt and pepper if needed.

Step 9

Stir in the lime juice just before serving.

Step 10

Ladle the soup into bowls and garnish with toasted pumpkin seeds, if desired.

Nutrition Facts

Serving size	2651.2 grams (2651.2g)

Amount per serving	% Daily Value*
Calories	1764

Total Fat 108.90g	140%
Saturated Fat 58.80g	294%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4831mg	210%
Total Carbohydrate 186.90g	68%
Dietary Fiber 33.30g	119%
Total Sugars 67.90g
Protein 43.80g	88%

Vitamin D 0IU	0%
Calcium 545mg	42%
Iron 25mg	140%
Potassium 7028mg	150%

*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: 51.5%

Protein: 9.2%

Carbs: 39.3%