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Caribbean Pumpkin Soup (Diabetes-Friendly)

By Sobia Khan

Caribbean Pumpkin Soup (Diabetes-Friendly)

Caribbean Pumpkin Soup

 Page 202,150 Best Indian, Asian, Caribbean and More Diabetes Recipes by Sobia Khan


I love pumpkin soup and have tried many variations during my travels in the Caribbean. This version is based on a traditional recipe given to me by a lady from Antigua. I removed the potatoes to reduce the carbohydrate and the seasoning salt to reduce the sodium. The soup is meant to have a kick, so add more cayenne pepper if you wish.

Makes 7 servings


  • Preparation time: 30 minutes
  • Cooking time: 50 minutes
  • Blender, food processor or immersion blender


1 tbsp       vegetable oil     15 mL

1 cup        chopped onion   250 mL

1 cup        finely chopped green cabbage    250 mL

1?2 cup     finely chopped celery   125 mL

2               bay leaves 2

2 lbs         Caribbean pumpkin, cut into 1-inch (2.5 cm) cubes     1 kg

4               cloves garlic, minced     4

1 tsp         finely chopped fresh thyme  5 mL

1?8 tsp      cayenne pepper  0.5 mL

1 tbsp       chopped fresh parsley   15 mL

1 tsp         salt   5 mL

1?4 tsp      freshly ground black pepper  1 mL

5 cups      water     1.25 L


1.   In a large pot, heat oil over medium heat. Add onion, cabbage, celery and bay leaves; cook, stirring, for about 5 minutes or until vegetables are softened. Add pumpkin, garlic, thyme and cayenne; cook, stirring, for 3 minutes.

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2.   Stir in parsley, salt, black pepper and water; bring to boil over high heat. Reduce heat to low, cover and simmer for 30 minutes. Discard bay leaves.

3.   Working in batches, transfer soup to blender (or use immersion blender in pot) and purée to desired consistency (see tip, below). Return to pot, if necessary, and reheat over medium heat, stirring often, until steaming.



If you cannot find Caribbean pumpkin, substitute butternut squash.

When blending hot liquids in an upright blender, fill the blender no more than half full, leave the center hole in the lid open and cover the hole with a towel. Hold down the towel and the lid while the blender is running, allowing steam to be released.

Caribbean pumpkin, also known as calabaza or Jamaican pumpkin, is a variety of tropical squash used widely in Caribbean and Latin American cuisine. It is a dense, bright  orange pumpkin with a smooth texture and intense, sweet flavor. Pumpkin is an excellent source of beta carotene.