Caribbean Pumpkin Soup Recipe (Easy, Healthy, And Delicious)

This Jamaican pumpkin soup brings all the warm Caribbean flavors straight to your bowl. It is a hearty, meatless mix of pumpkin, yellow split peas, root vegetables, fresh herbs, and soft dumplings that makes every spoonful taste so good. Simple ingredients, big island comfort.

What is Jamaican pumpkin soup?

Jamaican pumpkin soup is a rich and comforting Caribbean dish made with pumpkin, aromatics, herbs, and dumplings. Though very popular in Jamaica, it is also a favourite in many a Caribbean household. Many versions include chicken or packet soups, but this one stays fully meatless while still delivering that classic flavor.

The pumpkin and yellow split peas melt together into a naturally creamy broth that feels warm and satisfying.

If you love cooking with split peas, it is the same hearty legume I use in my split peas and rice recipe.

Why you’ll love this pumpkin soup

• A hearty, meatless Caribbean soup that still tastes rich and filling.
• Built on simple, budget-friendly ingredients.
• Soft dumplings make every bowl extra satisfying.
• Great for meal prep and reheats beautifully.
• Naturally thick and creamy from pumpkin and split peas.

How to make Caribbean pumpkin soup

Key ingredients breakdown

The base

• Fresh pumpkin
  Calabaza, the Caribbean pumpkin, gives this soup its golden color and silky body. It has bright orange flesh and sometimes a dark green skin. If you love using pumpkin in savory dishes, try my pumpkin choka next.
  If you cannot find Caribbean pumpkin, butternut squash works well.
• Yellow split peas
  These add body and creaminess without needing dairy or meat.
• Aromatics
  Garlic, onion, green onions, thyme, and celery build the flavor base in the same way they do in many Caribbean soups, like my Caribbean chicken soup.
• Scotch bonnet pepper
  Adds flavor and a little heat. Keep it whole for mild spice or burst it at the end if you like yours hotter.
• Sweet potato
  Adds heartiness and a subtle sweetness that works well with the pumpkin.

The dumplings

• Flour, water or broth, and salt. These little sinkers make the soup feel like the kind you grew up on.
  If you want more dumpling ideas, check out my Caribbean boiled dumplings post.

Seasoning essentials

• Salt and black pepper keep everything balanced.
• A pinch of all-purpose seasoning or a little cock soup mix gives a nice boost.
• If you want a deeper herb flavor, stir in some green seasoning or chadon beni sauce.

Making the soup

1. Soak the split peas: Place the split peas in a medium bowl and soak overnight or for at least 3 hours. Rinse well.

2. Boil the split peas: Add the soaked peas, onion, garlic, celery, and thyme to a pot with 4 cups of water. Bring to a boil and let them begin to soften. About 15 to 20 minutes.
3. Build the flavor base: Add the pumpkin, sweet potato, and 2 cups of water.

4. Simmer until tender: Let everything cook until the pumpkin and peas soften. The pumpkin will start melting into the broth.
   Use a fork and mash some pumpkin against the side of the pot if you prefer a thicker soup.
5. Add additionals: Add corn and peppers. Pour in about 1 1/2 cups more water or broth if the pot needs it.
6. Make the dumplings: Combine flour, salt, and water into a dough. Pinch and roll into small dumplings.
7. Drop them in: Add the dumplings to the simmering soup and cook until they float and firm up.
8. Season and finish: Add salt and black pepper. For a richer finish, stir in a splash of homemade coconut milk.
9. Serve: Ladle hot soup into bowls and pair with bread, crackers, or enjoy by itself.

Variations

• Add veggies like carrots, corn, chayote, cassava, or christophene.
• Choose your favourite ground provisions like cassava, yellow yam, dasheen, or plantain. These show up in many Saturday soups across the islands, just like my Trini beef soup.
• If you like chunks, blend only part of the soup if you want a chunkier texture.
• Stir in coconut milk for a silkier finish. Use vegetable broth instead of water for heightened flavor.
• Use lentils instead of split peas.
• Add meat if you prefer. Bone-in chicken, smoked turkey neck, or chicken foot works well.

What to serve with Caribbean pumpkin soup

Soup loves carbs, and this one plays well with all your favorites.

• Fried bake
• Coconut bake
• Hops bread

All of these soak up the broth beautifully.

Storage & reheating

• Fridge. Up to 4 days.
• Freezer: Freeze without dumplings for the best texture.
• Reheat: Warm leftovers on the stovetop with a splash of water. Microwave in 2-minute intervals with added water if needed.

FAQ

Some more pumpkin recipes

• Pumpkin rice
• Pumpkin fritters
• Pumpkin punch
• Pumpkin ponche de creme
• Pumpkin and shrimp

Recipe

Caribbean Pumpkin Soup

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A hearty, meatless Caribbean pumpkin soup made with pumpkin, yellow split peas, soft dumplings, herbs, and root vegetables. Thick, cozy, and full of island comfort.

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Prep Time 10 minutes mins

Cook Time 1 hour hr

Resting time 3 hours hrs

Total Time 4 hours hrs 10 minutes mins

Servings: 4 people

Course: Soup

Cuisine: Caribbean

Ingredients Method Notes

Ingredients

  

1x2x3x?

The Soup Base

• 1/2 cup yellow split peas
• 1 lb pumpkin Cubed
• 1/4 lb medium sweet potato diced
• 1/2 cup chopped onion
• 3 cloves garlic minced
• 2 green onions chopped
• 1 stalk celery chopped
• 4 to 5 sprigs fresh thyme
• 1 whole scotch bonnet pepper
• 4 cups water for boiling peas
• 2 to 3 cups additional water or vegetable broth as needed
• 1 corn sliced into rounds

Seasoning Essentials

• 1 to 1 1/2 teaspoons salt plus more to taste
• 1 teaspoon black pepper
• 1 teaspoon all-purpose seasoning or a little cock soup mix optional
• 1 tablespoon green seasoning or chadon beni sauce optional

Dumplings

• 1 cup all-purpose flour
• Pinch of salt
• Water enough to form a dough

Method

 

1. Place the split peas in a bowl and soak them overnight or for at least 3 hours. Rinse well.
2. Add the soaked peas to a large pot with onion, garlic, celery, thyme, and 4 cups of water. Bring to a boil and let them start to soften. About 15 to 20 minutes.
3. Add the pumpkin, sweet potato, and 2 cups of water. Stir and continue simmering.
4. Cook until the pumpkin and peas soften. Mash some pumpkin against the side of the pot if you prefer a thicker soup.
5. Stir in the corn and peppers. Add 1 1/2 cups more water or broth if needed.
6. In a small bowl, mix the flour and salt. Add water a little at a time until a soft dough forms. Pinch off small pieces and roll into dumplings.
7. Drop the dumplings into the simmering soup and cook until they float and firm up.
8. Stir in salt, black pepper, and any optional seasonings. Add a splash of coconut milk for richness if desired.
9. Ladle hot into bowls and enjoy

Notes

You can add more ground provisions like cassava, yam, dasheen, or plantain for a fuller soup.

Keep the scotch bonnet whole for mild heat or burst it for extra spice.

Freeze without dumplings for best results.

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Let us know how it was!