Butternut Squash and Pumpkin Soup
By Michelle Beadle Holder, PhD and Clover “Mong-ga” Beadle
Most households make pumpkin soup on Saturdays in Jamaica. Traditional Jamaican pumpkin soup typically includes beef or chicken, yams, cho-cho or chayote squash, and spinners (boiled dumplings). In 2020, my mother and I co-created a vegetarian version of the traditional Jamaican pumpkin soup. Since Caribbean pumpkin or calabaza pumpkin can be difficult to find in the US, butternut squash is a great substitute. We like to combine calabaza pumpkin and butternut squash to make our soup.
Health Benefits of Pumpkin & Winter Squashes:
Butternut squash and pumpkin are nutrient-rich—high in fiber, beta carotene, vitamin c, protein, and magnesium. The American Diabetes Association lists pumpkin and butternut squash as the healthier choice of starchy vegetables. Like many things, it’s best to eat pumpkin and other winter squashes in moderation, a cup per meal or plate.
Promoting Physical and Mental Health
Healthy eating can be beneficial for your physical health as well as your emotional and psychological well-being. According to a report from the Harvard Medical School, a plant-based diet can be healthful if you experience anxiety, depression, or other mood disorders. As such, a vegetarian soup can help to nourish the body, comfort your heart, and soothe the mind.
A Mindful African Diaspora Note: Jamaican Rastas, inspired by the works of Marcus Garvey and the recognition of our African ancestry, have long promoted a plant-based diet and healthy lifestyle. As a result, I (Michelle) consider our pumpkin soup a part of the larger African Diaspora version of the Mediterranean Diet.
Prep Time: 15 minutes Cook Time: 30 minutes Servings: 6-8
INGREDIENTS:
2 tablespoons olive oil
1 tablespoon jerk, creole, or all-purpose seasoning (optional)*
1 large yellow onion (diced)
2 cups butternut squash (peeled and cubed)
2 cups calabaza or kabocha pumpkin (unpeeled and cubed)**
2 carrots (diced)
2 stalks celery (diced)
2 garlic cloves (minced) or 1 tablespoon minced
1 large parsnip (diced)
1 small cocoyam or taro (peeled and chopped into 2-inch pieces)***
1 white potato (peeled; diced); (optional)
5 cups vegetable broth****
3 sprigs fresh thyme or 1/2 teaspoon dried
1 whole uncut scotch bonnet or habanero pepper (optional)
2 scallions (chopped)
1/2 cho-cho or chayote squash (diced)
PLEASE NOTE:
*Pumpkin soup is traditionally made with a special seasoning, known as Cock Flavored Soup Mix. But if you are sensitive to MSG, try using a bit of jerk, creole, all-purpose seasoning, or vegetable broth.
** In the Caribbean, we use calabaza pumpkin, which you can find at the Asian or West Indian Supermarket. My mom and I also like to use Kobacha squash (see below). If unavailable, use an additional 2 cups of butternut squash.
***Cocoyam or taro: Substitute cocoyam with white potato or sweet potato.
****Vegetable broth: You can also use low-sodium vegetable broth from the store or make your own. You can also substitute 2 vegetable bouillon cubes or Better Than Bouillon vegetable base (low-sodium).
INTERNATIONAL INGREDIENTS:
Below are pictures of ingredients that may be unfamiliar to you. These ingredients can sometimes be found in the international section of the supermarket. They are also sold at Caribbean, West African, or Asian supermarkets.
Butternut Squash and Pumpkin Soup
Ingredients
Instructions
Notes
*Pumpkin soup is traditionally made with a special seasoning, known as Cock Flavored Soup Mix. But if you are sensitive to MSG, try using a bit of Jerk, creole, all-purpose seasoning, or vegetable broth.
**Caribbean pumpkin: In the Caribbean, we use calabaza pumpkin, which you can find at the Asian or West Indian Supermarket. We also like to use Kobacha squash (see below). If unavailable, use an additional 2 cups of butternut squash.
***Cocoyam or taro: Substitute cocoyam with white potato or sweet potato.
****Vegetable broth: You can also use low-sodium vegetable broth from the store or make your own. You can also substitute 2 vegetable bouillon cubes or Better Than Bouillon vegetable base (low-sodium).
Nutrition Facts
Calories
156.94Fat
5.15Sat. Fat
0.76Carbs
28.05Fiber
5.79Net carbs
22.25Sugar
7.91Protein
2.8Sodium
134.41Cholesterol
0Our Authors
Clover is a retired certified nursing assistant, mother of two sets of twins, grandmother, and wife. She enjoys cooking for her family and creating new recipes. Having faced health challenges such as hypertension and prediabetes, Clover has taken drastic steps to change her diet by reducing sodium and increasing vegetables and healthy grains. Her daughter often describes her as a woman who loves to cook, cooks to love, loves to eat, and eats to live. Clover is originally from Jamacia and now resides in Philadelphia.