RECIPE STORY

Jamaican Vegetable Soup

by

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.

Health

Time

45m

Cost

Nutrients

497 kcal

Carbs 65 grams

Sugars 6 grams

Total Fats 21 grams

Saturates 8 grams

Fibers 13 grams

Proteins 11 grams

Nutrients Data

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.

Chart Legend

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

Contains Allergens

  • Celery

Servings

4

Did you know?

Squash is so nutritious that just a cup of this vegetable covers all your daily intake for vitamin A and vitamin C.

Power-packed veggie

Pumpkin is an incredibly versatile and nutritious ingredient. It's great roasted, stuffed, and pureed in soups and baked goods.

This vegetable is low in calories and rich in vitamins, minerals, and antioxidants. Its seeds are also a true powerhouse: just a handful of them is all you need to get 10g of proteins and plenty of minerals.

We love adding this mighty vegetable to our recipes, so tap the button below and discover them now!

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.

Ingredients List

Soup

Onion50g
Garlic Clove1
Carrots120g
Celery50g
Fresh Ginger Root5g
Scotch Bonnet Chillies15g
Butternut Squash280g
Potatoes180g
Cassava100g
Eddoes100g
Chayote100g
Yellow Split Peas200g
Coconut Milk180mL
Thyme0.5tbsp
Cayenne Pepper1tsp
Allspice0.5tsp

Gluten-Free Dumplings

Buckwheat130g
Rapeseed Oil50mL
Water185mL
Chopped Coriander1tbsp
Salt1pinch
Step 1

Add a bit of water and sizzle the ingredients for 5 minutes until fragrant.

Ingredients List

Soup

Onion50g
Garlic Clove1
Carrots120g
Celery50g
Fresh Ginger Root5g
Scotch Bonnet Chillies15g
Butternut Squash280g
Potatoes180g
Cassava100g
Eddoes100g
Chayote100g
Yellow Split Peas200g
Coconut Milk180mL
Thyme0.5tbsp
Cayenne Pepper1tsp
Allspice0.5tsp

Gluten-Free Dumplings

Buckwheat130g
Rapeseed Oil50mL
Water185mL
Chopped Coriander1tbsp
Salt1pinch
Step 2Part 1

Next, peel and dice the butternut squash, potatoes, cassava, chayote, and eddoes. Add these veggies and the yellow split peas to the pan.

Ingredients List

Soup

Onion50g
Garlic Clove1
Carrots120g
Celery50g
Fresh Ginger Root5g
Scotch Bonnet Chillies15g
Butternut Squash280g
Potatoes180g
Cassava100g
Eddoes100g
Chayote100g
Yellow Split Peas200g
Coconut Milk180mL
Thyme0.5tbsp
Cayenne Pepper1tsp
Allspice0.5tsp

Gluten-Free Dumplings

Buckwheat130g
Rapeseed Oil50mL
Water185mL
Chopped Coriander1tbsp
Salt1pinch
Step 2Part 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.

Ingredients List

Soup

Onion50g
Garlic Clove1
Carrots120g
Celery50g
Fresh Ginger Root5g
Scotch Bonnet Chillies15g
Butternut Squash280g
Potatoes180g
Cassava100g
Eddoes100g
Chayote100g
Yellow Split Peas200g
Coconut Milk180mL
Thyme0.5tbsp
Cayenne Pepper1tsp
Allspice0.5tsp

Gluten-Free Dumplings

Buckwheat130g
Rapeseed Oil50mL
Water185mL
Chopped Coriander1tbsp
Salt1pinch
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.

Ingredients List

Soup

Onion50g
Garlic Clove1
Carrots120g
Celery50g
Fresh Ginger Root5g
Scotch Bonnet Chillies15g
Butternut Squash280g
Potatoes180g
Cassava100g
Eddoes100g
Chayote100g
Yellow Split Peas200g
Coconut Milk180mL
Thyme0.5tbsp
Cayenne Pepper1tsp
Allspice0.5tsp

Gluten-Free Dumplings

Buckwheat130g
Rapeseed Oil50mL
Water185mL
Chopped Coriander1tbsp
Salt1pinch
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.

Ingredients List

Soup

Onion50g
Garlic Clove1
Carrots120g
Celery50g
Fresh Ginger Root5g
Scotch Bonnet Chillies15g
Butternut Squash280g
Potatoes180g
Cassava100g
Eddoes100g
Chayote100g
Yellow Split Peas200g
Coconut Milk180mL
Thyme0.5tbsp
Cayenne Pepper1tsp
Allspice0.5tsp

Gluten-Free Dumplings

Buckwheat130g
Rapeseed Oil50mL
Water185mL
Chopped Coriander1tbsp
Salt1pinch

MEAL PLAN

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