RECIPE STORY

This Jamaican vegetable soup makes a mouthwatering dish that bursts with Caribbean flavours.

Pumpkin, eddoes, cassava, chayote, and scotch bonnet peppers make this spicy stew super nutritious, with less than 500 calories per bowl.

Nutrients

Health Time 45m Cost 497 kcal The nutrients information on this page refers to a 2000 Kcal daily intake diet. Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal. Carbs, Sugars, Total Fats, Saturates Less than 50% of maximum recommended intake for a meal Between 50% and 95% of maximum recommended intake for a meal More than 95% of maximum recommended intake for a meal Fibers, Proteins More than 50% of recommended intake for a meal Between 25% and 50% of recommended intake for a meal Less than 25% of recommended intake for a meal By visiting the full recipe page , you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

Vegetarian Vegan Alcohol-Free Pescatarian Paleo Celery 4

Power-packed veggie

Name: Jamaican Vegetable Soup with Dumplings
Total time: 45 min
Yield: 4 servings
Ingredients: 50 g of Onion; 1 Garlic Clove; 120 g of Carrots; 50 g of Celery; 5 g of Fresh Ginger Root; 15 g of Scotch Bonnet Chillies; 280 g of Butternut Squash; 180 g of Potatoes; 100 g of Cassava; 100 g of Eddoes; 100 g of Chayote; 200 g of Yellow Split Peas; 180 mL of Coconut Milk; 0.5 tbsp of Thyme; 1 tsp of Cayenne Pepper; 0.5 tsp of Allspice; 130 g of Buckwheat; 50 mL of Rapeseed Oil; 185 mL of Water; 1 tbsp of Chopped Coriander; 1 pinch of Salt

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Ingredients List

Step 1 Soak the dried yellow split peas in water for at least two hours or even better overnight. In a deep pan, add finely chopped onions, crushed garlic, diced carrots, diced celery, grated ginger root, and sliced scotch bonnet chillies. Onion 50 g Garlic Clove 1 Carrots 120 g Celery 50 g Fresh Ginger Root 5 g Scotch Bonnet Chillies 15 g Butternut Squash 280 g Potatoes 180 g Cassava 100 g Eddoes 100 g Chayote 100 g Yellow Split Peas 200 g Coconut Milk 180 mL Thyme 0.5 tbsp Cayenne Pepper 1 tsp Allspice 0.5 tsp Buckwheat 130 g Rapeseed Oil 50 mL Water 185 mL Chopped Coriander 1 tbsp Salt 1 pinch Adjust servings and measurement unit in the full recipe page .

Ingredients List

Step 1 Add a bit of water and sizzle the ingredients for 5 minutes until fragrant. Onion 50 g Garlic Clove 1 Carrots 120 g Celery 50 g Fresh Ginger Root 5 g Scotch Bonnet Chillies 15 g Butternut Squash 280 g Potatoes 180 g Cassava 100 g Eddoes 100 g Chayote 100 g Yellow Split Peas 200 g Coconut Milk 180 mL Thyme 0.5 tbsp Cayenne Pepper 1 tsp Allspice 0.5 tsp Buckwheat 130 g Rapeseed Oil 50 mL Water 185 mL Chopped Coriander 1 tbsp Salt 1 pinch Adjust servings and measurement unit in the full recipe page .

Ingredients List

Step 2 Part 1 Next, peel and dice the butternut squash, potatoes, cassava, chayote, and eddoes. Add these veggies and the yellow split peas to the pan. Onion 50 g Garlic Clove 1 Carrots 120 g Celery 50 g Fresh Ginger Root 5 g Scotch Bonnet Chillies 15 g Butternut Squash 280 g Potatoes 180 g Cassava 100 g Eddoes 100 g Chayote 100 g Yellow Split Peas 200 g Coconut Milk 180 mL Thyme 0.5 tbsp Cayenne Pepper 1 tsp Allspice 0.5 tsp Buckwheat 130 g Rapeseed Oil 50 mL Water 185 mL Chopped Coriander 1 tbsp Salt 1 pinch Adjust servings and measurement unit in the full recipe page .

Ingredients List

Step 2 Part 2 Cook for 5 minutes and then stir in the coconut milk and enough water to cover the veggies. Season with dried thyme, cayenne pepper, and allspice, and simmer for a further 15 minutes. Onion 50 g Garlic Clove 1 Carrots 120 g Celery 50 g Fresh Ginger Root 5 g Scotch Bonnet Chillies 15 g Butternut Squash 280 g Potatoes 180 g Cassava 100 g Eddoes 100 g Chayote 100 g Yellow Split Peas 200 g Coconut Milk 180 mL Thyme 0.5 tbsp Cayenne Pepper 1 tsp Allspice 0.5 tsp Buckwheat 130 g Rapeseed Oil 50 mL Water 185 mL Chopped Coriander 1 tbsp Salt 1 pinch Adjust servings and measurement unit in the full recipe page .

Ingredients List

Step 3 Meanwhile, mix the buckwheat flour, oil, water, coriander, and salt in a bowl. Knead these ingredients into a soft dough and then roll out bite-size dumplings. Onion 50 g Garlic Clove 1 Carrots 120 g Celery 50 g Fresh Ginger Root 5 g Scotch Bonnet Chillies 15 g Butternut Squash 280 g Potatoes 180 g Cassava 100 g Eddoes 100 g Chayote 100 g Yellow Split Peas 200 g Coconut Milk 180 mL Thyme 0.5 tbsp Cayenne Pepper 1 tsp Allspice 0.5 tsp Buckwheat 130 g Rapeseed Oil 50 mL Water 185 mL Chopped Coriander 1 tbsp Salt 1 pinch Adjust servings and measurement unit in the full recipe page .

Ingredients List

Step 4 Add the buckwheat balls to the soup and simmer for 20 more minutes. Serve each bowl with two dumplings and garnish with sliced scotch bonnet chillies, thyme, and fresh herbs. Onion 50 g Garlic Clove 1 Carrots 120 g Celery 50 g Fresh Ginger Root 5 g Scotch Bonnet Chillies 15 g Butternut Squash 280 g Potatoes 180 g Cassava 100 g Eddoes 100 g Chayote 100 g Yellow Split Peas 200 g Coconut Milk 180 mL Thyme 0.5 tbsp Cayenne Pepper 1 tsp Allspice 0.5 tsp Buckwheat 130 g Rapeseed Oil 50 mL Water 185 mL Chopped Coriander 1 tbsp Salt 1 pinch Adjust servings and measurement unit in the full recipe page .

MEAL PLAN

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RECIPE STORY

Jamaican Vegetable Soup

Nutrients

Carbs 65 grams

Sugars 6 grams

Total Fats 21 grams

Saturates 8 grams

Fibers 13 grams

Proteins 11 grams

Nutrients Data

Chart Legend

Good for Diets

Contains Allergens

Servings

Power-packed veggie

Ingredients List

Soup

Gluten-Free Dumplings

Ingredients List

Soup

Gluten-Free Dumplings

Ingredients List

Soup

Gluten-Free Dumplings

Ingredients List

Soup

Gluten-Free Dumplings

Ingredients List

Soup

Gluten-Free Dumplings

Ingredients List

Soup

Gluten-Free Dumplings

Onion	50g
Garlic Clove	1
Carrots	120g
Celery	50g
Fresh Ginger Root	5g
Scotch Bonnet Chillies	15g
Butternut Squash	280g
Potatoes	180g
Cassava	100g
Eddoes	100g
Chayote	100g
Yellow Split Peas	200g
Coconut Milk	180mL
Thyme	0.5tbsp
Cayenne Pepper	1tsp
Allspice	0.5tsp