How I Make a Caribbean Pumpkin Soup

There’s something so comforting about a warm bowl of Caribbean pumpkin soup. Growing up in Trinidad and Tobago, this dish has always been a family favorite.

Each Caribbean island has its own variation of pumpkin soup, and while every version is delicious in its own right, this is my version of Trinidad-style pumpkin soup.

It’s a simple yet flavorful recipe that reminds me of home with every spoonful. I’ve tweaked the traditional recipe a bit to match my own taste, but it still keeps that Caribbean spice and warmth that makes it unforgettable.

This hearty dish is, and its versatility is one of the things I love most about it. It can be made as a vegetarian soup or with meat, often using fresh chicken, smoked chicken, pigtail or other meats depending on your preference.

That is why it’s no surprise that Caribbean pumpkin soup is one of my favorite recipes to share with family and friends, as it’s a true reflection of our rich culinary heritage.

If you’re looking for a way to enjoy a hearty, healthy, spicy, flavorful and filling soup, this Caribbean pumpkin soup might just become your go-to recipe too. Let me take you through the steps of how I make it!

What is Caribbean Pumpkin Soup?

Caribbean pumpkin soup is a vibrant, rich, and spicy soup made from Caribbean-style pumpkins (locally called calabaza or “also known as West Indian pumpkin” in the region). It’s packed with flavor from herbs, spices, and vegetables, creating a dish that feels like a warm hug that make it stand out from other pumpkin soups .

What sets it apart from other pumpkin soups is the seasoning—Caribbean flavors shine through with thyme, garlic, scallions, and Scotch bonnet pepper, creating a wonderful balance of spice and savoriness.

This soup is versatile and can be made with a variety of additional ingredients like dumplings, yams, or salted meats, depending on your preference.

This soup is often enjoyed as a full meal, especially when made with split peas, dumplings, and other hearty ingredients. It’s filling, flavorful, and perfect for any occasion.

What Type Of Pumpkin Is Best

Caribbean Pumpkin vs. American Pumpkin

One key ingredient for this soup is Caribbean pumpkin, also known as Calabaza or West Indian pumpkin which is different from the pumpkin you’ll typically find in the U.S. Caribbean pumpkin is sweeter, denser, and has a deep orange color that makes the soup rich and hearty.

If you’re in the United States or another part of the world where calabaza isn’t readily don’t worry! Butternut squash is a great substitute. Either of these varieties work well for this soup, and sometimes I even mix both.

While I’ve never use canned pumpkin in this recipe (as fresh is always best), if you can’t find fresh pumpkin, canned pumpkin will work in a pinch. Just keep in mind that the texture and flavor might differ slightly but using fresh pumpkin is always best

Ingredients You’ll Need

To make my version of Trinidad Style Caribbean pumpkin soup, here’s what you’ll need:

Pumpkin (Caribbean calabaza or butternut squash) – The main ingredient that gives the soup its flavor and creamy texture.
Salt – Add for taste
Scotch bonnet pepper – Adds that signature Caribbean heat and bold flavor. Use as much or as little as you prefer depending on your spice tolerance.
Fresh thyme and scallions – Essential for that true island flavor.
Garlic and onions – The foundation of Caribbean seasoning.
Coconut milk –Adds a subtle creaminess that balances the spices.
Split peas (optional) – This adds protein and makes the soup more filling.
Vegetables – Carrots, potatoes, or sweet potatoes for added depth.
Dumplings (optional) – Small soft flour dumplings are often added for extra texture.
Protein (optional) – Fresh chicken, smoked chicken, smoked turkey, saltfish, or pigtail can be added if you prefer a heartier soup

How to Make Caribbean Pumpkin Soup

Here’s how I create this delicious dish and bring it all together:

Step 1: Prepare the Ingredients

Peel and chop the pumpkin into small cubes. Do the same with any additional vegetables, such as carrots, potatoes or sweet potatoes by peeling and chopping those as well.

For the seasoning, chop your onions, garlic, and scallions and set them aside. Caribbean seasoning is key to this dish—it’s a blend of aromatic vegetables and herbs that adds incredible depth of flavor.

If you’re adding dumplings, mix flour with a pinch of salt and water until it forms a dough. Pinch off small pieces and roll them into dumplings.

If you’re using fresh chicken or another meat of your choice, cut it into manageable pieces season it up and then set it aside in the refrigerator until you are ready for it.

Step 2: Cook the Base

In a large pot, boil the split peas until soft.

Then add the chopped pumpkin, carrots, and potatoes or sweet potatoes to the pot to cook. Stir for a few minutes to coat the vegetables together with the split peas.

Add water and bring to a boil. Pour enough water or vegetable broth into the pot to cover the vegetables.

Step 3: Add Seasoning and Spices

Toss in fresh chopped thyme, onions, garlic, and scallions and Scotch bonnet pepper (whole if you want less heat, or sliced for a spicier soup).

Cover and let the soup simmer until the pumpkin and other vegetables are tender.

Step 4: Add Coconut Milk and Dumplings

Once the pumpkin and other vegetables are soft. Add the coconut milk and stir it in for added creaminess. Then drop the dumplings into the soup and let them cook for about 10 minutes.

If you’re adding protein like fresh smoked chicken, smoked turkey, pigtail, or another meat of your choice, this is the time to add it as well and allow it to cook through.

Step 5: Taste and Adjust

Season with salt, pepper, and additional spices to taste. Adjust the spice level by adding more Scotch bonnet or hot sauce, depending on your preference.

Tips for the Perfect Caribbean Pumpkin Soup

Don’t Overcook the Dumplings – They should be tender but not mushy.
Handle Scotch Bonnet with Care – These peppers are very spicy! Use gloves when cutting them, and be careful not to touch your eyes.
Customize the Texture – For a creamier soup, keep it thick. If you prefer a lighter consistency, add more water or broth.
Balance the Spice – If it’s too spicy, add more coconut milk or a touch of sugar to balance it out.
Add Root Vegetables – You can include plantains, yam, or breadfruit for an authentic Caribbean twist.
Control the Heat – Adjust the amount of Scotch bonnet pepper depending on how spicy you want it.

Variations

One of the best things about Caribbean pumpkin soup is its versatility and how it’s customizable. Here are a few ways to switch it up:

Add More Vegetables – Yams, cassava, or even corn can be added for a chunkier soup.
Use Salted Meat – Saltfish or pigtail adds a bold, savory flavor to the soup.
Smoked Meat – Common in Caribbean households, but if unavailable, fresh chicken works just as well.
Make It Vegan – Skip the meat and stick to vegetables and coconut milk for a plant-based option.
Split Peas – Not always included, but they add protein and make the soup heartier.
Dumplings – These are optional but make the soup extra filling

What to Serve with Pumpkin Soup

Caribbean pumpkin soup is hearty enough to be served on its own as a meal, especially when made with meat and split peas. However, you can pair it with a slice of crusty bread, crackers, or even fried dumplings for an extra treat.

Final Thoughts

Caribbean pumpkin soup is more than just a meal; it’s a taste of home for me. Every time I make it, I’m reminded of Saturday lunches with my Grandmother in the comfort of her vibrant kitchen.

So whether you’re from the Caribbean or just want to try something new, this soup is an excellent choice. It’s simple to make, full of flavor, and a perfect way to bring the flavors of the islands into your kitchen.

Remember, fresh is always best, and don’t be afraid to make it your own by experimenting with different ingredients.

Let me know if you will try this recipe—I’d love to hear how it turns out or if you have your own spin on Caribbean pumpkin soup. I’d love to hear from you!