Vegan Pumpkin Soup (Pureed)

Ingredients

• 30 ml (2 tablespoons)coconut oil (or water)
• 150 g (1 cup)onion, minced
• 3 clovesgarlic, minced
• 25 g (¼ cup)celery, chopped
• 2spring onions, chopped, plus extra for garnish
• 4 g (1 tablespoon) fresh, finely chopped, or 1 teaspoon driedparsley
• 1 sprig fresh, or ¼ teaspoon driedthyme
• 900 g (4 cups)Jamaican pumpkin, peeled and cut into chunks
• 150 g (1 cup)potato, peeled and chopped
• 130 g (1 cup)carrot, diced
• 950 ml (4 cups), or 2 vegetable stock cubes plus 950 ml watervegetable stock
• 120 ml (½ cup), plus extra for garnishcoconut milk
• 1 whole, or ¼ teaspoon cayenne pepperScotch bonnet pepper
• ¼ teaspoon (optional)ground allspice
• to tastesalt

Instructions

1. 1

   Soften the vegetables

   Heat the coconut oil in a large pot. Add the onion and garlic and sauté for 4 minutes, until the onion is soft. Add the celery and carrot and cook for about 3 minutes, until the celery is soft.

2. 2

   Add soup ingredients

   Stir in the spring onions, parsley, thyme, pumpkin, potato, stock, coconut milk, Scotch bonnet and allspice.

3. 3

   Simmer until tender

   Bring the soup to the boil, then lower the heat and simmer for 30 minutes. Remove the Scotch bonnet and thyme sprig.

4. 4

   Blend and season

   Let the soup cool slightly, then purée it in batches in a blender or use a stick blender. Season with salt to taste and serve in bowls, garnished with coconut milk and spring onion.

What is Jamaican pumpkin soup?

Pumpkin soup is a familiar comfort food in many Jamaican homes, where pumpkin is often cooked with vegetables, herbs and warming seasonings. This meat-free version draws on those flavours and turns the cooked ingredients into a smooth, filling soup.

Pumpkin gives the soup its body, while potato and carrot soften into the blend. Coconut milk adds a creamy note, and Scotch bonnet brings heat that can be adjusted by choosing cayenne instead.

Nutrition and macros by portion

The nutrition label shows one serving as written: 158 calories, 3g protein, 20g carbs, 9g fat.

Pumpkin, potato and carrot provide most of the carbohydrates, while coconut oil and coconut milk supply most of the fat. The vegetables and stock contribute a little protein, but this soup is not especially protein-rich; serve it with beans or another protein-rich accompaniment to balance the plate.

Choosing the pumpkin

Pumpkin: Jamaican pumpkin is the recipe’s intended choice, but another firm, sweet pumpkin or winter squash can work if it is unavailable. Cut it into similarly sized chunks so the pieces cook at a similar rate.

Potato and carrot: These add substance and sweetness alongside the pumpkin. Peel and chop them as directed so they soften enough to blend smoothly.

Building the flavour

Aromatics: Cooking the onion and garlic first gives them time to soften before the liquid goes in. Add the celery and carrot next, cooking until the celery is soft as described in the method.

Herbs and spice: Spring onion, parsley, thyme and optional allspice bring a savoury, aromatic edge. Keep the Scotch bonnet whole while it simmers, then remove it before blending.

Managing the heat

Scotch bonnet: A whole pepper infuses the soup as it cooks, but its heat can vary. Remove it after simmering and before puréeing, as the recipe directs.

Alternative: Use ¼ teaspoon cayenne in place of the whole pepper for a different way to add heat. For a milder bowl, omit the pepper rather than blending it into the soup.

Blending to a smooth finish

Cooling: Let the soup cool slightly before blending. If using a jug blender, work in batches and follow the blender maker’s guidance for hot liquids.

Texture: Blend until the pumpkin, potato and carrot are smooth, then taste and season with salt. A stick blender lets you purée the soup directly in the pot.

When is the soup ready?

Simmering: Cook for 30 minutes after bringing the soup to the boil and reducing the heat. The pumpkin, potato and carrot should be tender enough to blend easily.

Finish: Remove the thyme sprig and Scotch bonnet before puréeing. Stir or blend thoroughly, then adjust the salt to taste before serving.

Serving the soup

Garnish: A little coconut milk and chopped spring onion add contrast to the smooth soup. Add them just before serving so the garnish stays distinct.

On the side: Serve it with crusty bread or a simple green salad for a more substantial meal. Check that any bread is gluten-free if you need to keep the meal gluten-free.

Recipe notes & tips

• Chop the pumpkin, potato and carrot into pieces of similar size so they soften evenly.
• Use water instead of coconut oil to sauté the onion and garlic, as allowed in the ingredient list.
• Keep the Scotch bonnet whole and remove it before blending.
• Let the soup cool slightly before blending, especially if using a jug blender.
• Reserve a little coconut milk and spring onion for garnishing the bowls.

Variations

• Use winter squash: Replace the Jamaican pumpkin with a firm pumpkin or winter squash.
• Choose cayenne: Use ¼ teaspoon cayenne instead of the whole Scotch bonnet.
• Use dried herbs: Substitute dried parsley and thyme in the amounts listed.
• Skip the allspice: Leave it out for a simpler herb-and-pumpkin flavour.
• Make it oil-free: Use water in place of the coconut oil for sautéing.

Common mistakes to avoid

• Blending the Scotch bonnet: Remove it before puréeing so its heat does not spread through the whole soup.
• Blending while very hot: Let the soup cool slightly and blend in batches in a jug blender.
• Removing the vegetables too soon: Simmer for the full 30 minutes so the vegetables are tender enough to purée.
• Adding salt before tasting: Season to taste after blending, since the stock can already be salty.
• Skipping the garnish: Save some coconut milk and spring onion to add at serving for a fresh finish.

How to store

Cool the soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; loosen with a little water or stock if it has thickened.

Frequently asked questions