The Caribbean is known for its vibrant culture, rich history, and most importantly, its delicious and diverse cuisine. One of the true testaments to the culinary heritage of the Caribbean is its array of mouthwatering soups, which offer a perfect blend of spices, local ingredients, and age-old traditions. From hearty meat-based stews to light, tropical vegetable soups, Caribbean soups provide comfort and warmth with every spoonful. In this article, we’ll explore a few traditional Caribbean soup recipes that are sure to tantalize your taste buds and transport you to the islands.
Jamaican Pumpkin Soup
Ingredients:
1 lb pumpkin, peeled and chopped
1 carrot, diced
1 onion, chopped
2 scallions, chopped
2 cloves garlic, minced
1 sprig thyme
1 Scotch bonnet pepper (whole)
4 cups water or vegetable broth
1 cup coconut milk
Salt and pepper to taste
Instructions:
In a large pot, bring water or broth to a boil.
Add the pumpkin, carrot, onion, scallions, garlic, and thyme.
Lower the heat and allow the vegetables to simmer until soft, about 20-25 minutes.
Remove from heat and use a blender or immersion blender to puree the soup until smooth.
Return the pot to the stove, add coconut milk, and stir well.
Add the whole Scotch bonnet pepper for flavor, but be careful not to burst it unless you want the soup extra spicy.
Simmer for another 10 minutes, season with salt and pepper, and then remove the pepper before serving.
This velvety pumpkin soup is a staple in many Jamaican homes and is often served with dumplings or boiled yams on the side. The Scotch bonnet pepper adds just the right amount of kick, while the coconut milk gives it a creamy texture.
Trinidadian Callaloo Soup
Ingredients:
1 bunch callaloo (or substitute with spinach or taro leaves)
1 onion, chopped
2 cloves garlic, minced
1 cup okra, chopped
1 scotch bonnet pepper (whole)
1 can coconut milk
4 cups chicken or vegetable broth
1 crab (optional for added flavor)
Salt and pepper to taste
Instructions:
Heat a large pot over medium heat and add a bit of oil.
Add the onions and garlic, sautéing until softened.
Add the chopped callaloo leaves (or spinach), okra, and coconut milk to the pot.
Pour in the broth and stir to combine.
Add the whole Scotch bonnet pepper and crab if using.
Cover the pot and let the soup simmer for 30-35 minutes, allowing the flavors to meld together.
Remove the Scotch bonnet pepper before serving, and season with salt and pepper.
Callaloo soup is a signature dish in Trinidad and Tobago. The leafy greens, along with okra and coconut milk, give the soup a smooth texture and earthy flavor, while the optional crab adds depth.
Bahamian Conch Chowder
Ingredients:
1 lb conch meat, cleaned and chopped
1 onion, chopped
2 cloves garlic, minced
2 potatoes, diced
1 carrot, diced
1 can diced tomatoes
4 cups seafood or vegetable broth
1 tsp thyme
1 bay leaf
1 Scotch bonnet pepper (optional)
Salt and pepper to taste
Fresh lime juice (for garnish)
Instructions:
In a large pot, sauté the onions and garlic until translucent.
Add the conch meat and cook for 3-4 minutes, allowing it to brown slightly.
Add the diced potatoes, carrots, tomatoes, thyme, and bay leaf to the pot.
Pour in the broth, bring to a boil, and then reduce to a simmer.
Allow the soup to cook for 40-45 minutes until the conch is tender.
Add the Scotch bonnet pepper if you want a spicier chowder, and season with salt and pepper.
Before serving, remove the bay leaf and Scotch bonnet pepper, then garnish with a splash of fresh lime juice.
Conch chowder is a beloved dish in the Bahamas, featuring the tender meat of the conch mollusk. It’s a hearty, satisfying soup with a light tomato base and a touch of spice.
Cuban Black Bean Soup
Ingredients:
2 cups dried black beans (soaked overnight)
1 onion, chopped
2 cloves garlic, minced
1 bell pepper, diced
1 bay leaf
1 tsp cumin
4 cups vegetable broth
1 tbsp vinegar
Salt and pepper to taste
Fresh cilantro and sour cream (for garnish)
Instructions:
Rinse the soaked black beans and set them aside.
In a large pot, sauté the onions, garlic, and bell pepper until softened.
Add the cumin, bay leaf, and black beans to the pot, stirring to combine.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat and let the soup simmer for 1-1.5 hours, until the beans are tender.
Add vinegar for a bit of tang, and season with salt and pepper.
Garnish with fresh cilantro and a dollop of sour cream for a delicious finishing touch.
This Cuban black bean soup is a hearty and filling dish, packed with protein and a savory blend of spices. It’s perfect for a light lunch or a comforting dinner.
Haitian Bouillon (Meat and Vegetable Soup)
Ingredients:
1 lb beef or goat meat, cut into cubes
2 carrots, sliced
2 potatoes, diced
1 yam, peeled and cubed
1 onion, chopped
2 garlic cloves, minced
2 cups cabbage, chopped
2 green plantains, peeled and sliced
1 sprig thyme
1 Scotch bonnet pepper (whole)
6 cups beef or chicken broth
Salt and pepper to taste
Instructions:
In a large pot, brown the meat with onions and garlic.
Add the broth, carrots, potatoes, yam, and thyme, bringing it to a boil.
Lower the heat and let the soup simmer for 30 minutes.
Add the cabbage and green plantains, stirring to combine.
Add the Scotch bonnet pepper for heat and simmer for another 20-25 minutes until the vegetables and meat are tender.
Season with salt and pepper, then remove the Scotch bonnet before serving.
Haitian Bouillon is a robust, meat-and-vegetable soup often served on Sundays or during special occasions. It’s a nutritious and filling dish that showcases the island’s love for root vegetables and bold flavors.
Caribbean soups are a beautiful blend of the islands’ diverse cultural influences, incorporating African, European, and Indigenous ingredients and techniques. Whether you’re looking for something spicy, creamy, or hearty, there’s a Caribbean soup to suit your mood. Try out these recipes at home and enjoy the rich, comforting flavors of the Caribbean right in your own kitchen!
Dominican Sancocho (Hearty Meat and Root Vegetable Stew)
Ingredients:
1 lb beef (bone-in pieces preferred)
1 lb chicken, cut into pieces
1 lb pork ribs or sausage
2 ears of corn, cut into chunks
1 plantain, peeled and sliced
1 cassava (yuca), peeled and cubed
2 potatoes, peeled and cubed
2 carrots, sliced
1 onion, chopped
3 cloves garlic, minced
1 bell pepper, chopped
1 sprig thyme
1 cilantro bunch, chopped
1 tsp oregano
8 cups water or beef broth
Salt and pepper to taste
Fresh lime juice (for garnish)
Instructions:
In a large pot, brown the beef, chicken, and pork in batches, setting the meat aside once browned.
In the same pot, sauté the onions, garlic, and bell pepper until softened.
Add the browned meats back to the pot, along with water or beef broth. Bring to a boil, then reduce to a simmer.
Add the corn, plantain, cassava, potatoes, carrots, thyme, and oregano to the pot.
Let the soup simmer for 1 to 1.5 hours, until the meat is tender and the root vegetables are cooked through.
Stir in the cilantro and season with salt and pepper.
Garnish with a splash of fresh lime juice before serving.
Sancocho is a beloved dish in the Dominican Republic, often prepared for family gatherings and special occasions. This hearty stew brings together various types of meat and root vegetables, creating a rich, flavorful meal that is both comforting and filling.
Barbadian Pigtail Soup
Ingredients:
1 lb salted pig tails (soaked and rinsed)
1 cup split peas
1 onion, chopped
2 cloves garlic, minced
1 carrot, diced
2 potatoes, cubed
2 stalks celery, chopped
1 Scotch bonnet pepper (whole)
1 sprig thyme
6 cups water
Salt and pepper to taste
Dumplings (optional)
Instructions:
In a large pot, boil the salted pig tails for 30 minutes to remove excess salt. Drain and rinse.
In the same pot, add the rinsed pig tails, split peas, onions, garlic, carrot, potatoes, celery, thyme, and water.
Bring to a boil, then reduce to a simmer and cook for 1 hour, until the split peas are tender.
Add the Scotch bonnet pepper for extra heat and season with salt and pepper to taste.
Add optional dumplings for a heartier soup.
Before serving, remove the Scotch bonnet pepper and garnish with fresh herbs if desired.
This pigtail soup is a classic in Barbados, known for its deep, savory flavor and hearty texture.
It’s often enjoyed with dumplings and provides a satisfying meal for any occasion.
Grenadian Oil Down
Ingredients:
1 lb salted meat (pork, beef, or fish), soaked and rinsed
1 breadfruit, peeled and cut into chunks
2 green bananas, peeled and sliced
1 carrot, diced
1 bell pepper, chopped
2 cups callaloo or spinach, chopped
1 onion, chopped
2 cloves garlic, minced
1 cup coconut milk
1 tbsp turmeric
1 tsp thyme
1 Scotch bonnet pepper (whole)
4 cups water or chicken broth
Salt and pepper to taste
Instructions:
In a large pot, layer the salted meat, breadfruit, green bananas, carrot, bell pepper, and callaloo.
Add the chopped onion, garlic, turmeric, and thyme to the pot.
Pour in the coconut milk and water or chicken broth.
Place the whole Scotch bonnet pepper in the pot, cover, and simmer on low heat for 45 minutes to an hour.
Stir occasionally, ensuring the liquid is absorbed by the vegetables and meat.
Once the breadfruit is tender and the dish has a stew-like consistency, remove the Scotch bonnet and season with salt and pepper.
Grenada’s national dish, Oil Down, is a flavorful one-pot meal that combines salted meats, starchy vegetables, and coconut milk to create a creamy, hearty stew. The dish is named after the coconut oil that remains at the bottom of the pot once all the liquid is absorbed.
Antiguan Pepperpot
Ingredients:
1 lb beef or pork, cut into cubes
1 lb salted pig tails (optional)
1 lb spinach or callaloo, chopped
1 eggplant, diced
1 onion, chopped
2 cloves garlic, minced
1 cup okra, chopped
1 Scotch bonnet pepper (whole)
1 sprig thyme
6 cups water or beef broth
Salt and pepper to taste
Instructions:
In a large pot, brown the beef or pork in a bit of oil.
Add the onion and garlic, cooking until softened.
Pour in the water or broth, add the pig tails if using, and bring to a boil.
Lower the heat and add the eggplant, spinach, okra, thyme, and Scotch bonnet pepper.
Let the soup simmer for 1 hour, allowing the meat and vegetables to become tender.
Season with salt and pepper, and remove the Scotch bonnet before serving.
Pepperpot is a popular dish in Antigua and Barbuda, blending various meats and fresh vegetables in a savory broth. This version is hearty and often enjoyed as a main course with a side of rice or dumplings.
Final Thoughts on Caribbean Soups
From Jamaica’s spicy pumpkin soup to Grenada’s iconic Oil Down, Caribbean soups are a true reflection of the islands’ rich history and diverse influences. Whether you’re looking to explore a hearty, meat-filled stew or a light, flavorful vegetable soup, the options are endless. Each recipe brings a unique blend of spices and fresh ingredients, offering a comforting meal that embodies the essence of Caribbean cuisine.
These recipes are not just about nourishing the body but also about celebrating the vibrant cultures of the islands. So, grab your ingredients, try out one of these delicious Caribbean soup recipes, and enjoy a culinary journey to the tropics from the comfort of your home!
