Soups
Pumpkin and Split Pea Soup
Ingredients
- - 500 g (1.1 lb) Caribbean pumpkin (or butternut squash), peeled and cubed
- - 100 g (1/2 cup) yellow split peas, rinsed
- - 1 tbsp vegetable oil
- - 1 onion, diced
- - 2 cloves garlic, minced
- - 1 litre (4 cups) vegetable or chicken stock
- - 2 sprigs fresh thyme
- - 1 scotch bonnet pepper, whole and pierced
- - Salt and black pepper, to taste
- - 2 tbsp coconut milk, to finish (optional)
Method
- Soak the split peas in water for 1 hour, then drain.
- Heat the oil in a large pot over medium heat and sauté the onion for 4 minutes until softened. Add the garlic and cook for 30 seconds.
- Add the pumpkin, drained split peas, stock, thyme and whole scotch bonnet. Bring to a boil, then reduce to a simmer.
- Cover and cook for 30-35 minutes, stirring occasionally, until the pumpkin and split peas are completely soft.
- Remove the scotch bonnet and thyme stems. Blend the soup with an immersion blender until smooth (or in batches in a countertop blender).
- Season with salt and pepper, stir in the coconut milk if using, and simmer for a further 2-3 minutes before serving.
Introduction: Caribbean pumpkin (a firm, orange-fleshed squash distinct from the Halloween variety) is a common island crop, and this thick, comforting soup is a popular Sunday starter or light lunch in Anguillian homes, often enriched with split peas for extra body and protein.
Cultural Background: Caribbean pumpkin (a firm, orange-fleshed squash distinct from the Halloween variety) is a common island crop, and this thick, comforting soup is a popular Sunday starter or light lunch in Anguillian homes, often enriched with split peas for extra body and protein.
Tips: Cut the pumpkin into even, small cubes so it cooks at the same rate as the split peas. For a thinner soup, add extra stock or water after blending to reach the desired consistency.
Variations: Add a diced carrot along with the pumpkin for extra sweetness and colour. For a vegan version, simply omit the coconut milk finish or ensure the stock used is vegetable-based.
Storage: Refrigerate in an airtight container for up to 4 days, or freeze for up to 2 months.
Reheating: Reheat gently in a saucepan over low heat for 6-8 minutes, stirring, adding a splash of water or stock if too thick.
Nutrition: Calories: 220 kcal | Protein: 9 g | Carbohydrates: 34 g | Fat: 6 g | Fibre: 7 g | Sodium: 380 mg
FAQs:
Q: Can I use canned pumpkin puree instead? A: Fresh pumpkin gives the best texture and flavour, but canned pure pumpkin puree can be used in a pinch, added after the split peas are cooked. Q: Is this soup naturally vegan? A: Yes, as long as vegetable stock is used and the coconut milk finish is included or the dish is left without a dairy substitute.
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