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Haitian Pumpkin Soup Recipe

The pumpkin is a rich winter squash versatile enough to puree, chop, bake, sauté, boil, mash, and more.

Swap puree for oil in cookies and baked goods, stir up a creamy pumpkin soup, or sauté into a number of delicious dishes for a burst of seasonal flavor.

Haitian Pumpkin Soup

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Recipe by Whole FoodsCourse: DinnerCuisine: Haitian
Servings

8

servings

    Haitian households celebrate their country's Independence Day (January 1) with bowls of this comforting soup.

    Ingredients

    • 2 pounds

      (1-inch) chunks seeded pumpkin (about 7 cups)

    • 10 cups

      water

    • ½ teaspoon

      fine sea salt

    • ½ teaspoon

      ground black pepper

    • 2

      jalapeño or serrano peppers

    • 10

      whole cloves

    • 4

      carrots, peeled and cut into small chunks

    • 2

      turnips, peeled and cut into small chunks

    • ½

      small head green cabbage, cored and roughly chopped

    • ½ teaspoon

      ground nutmeg

    • 3 tablespoons

      lemon juice

    • ¼ pound

      vermicelli or capellini

    • ¼ cup

      chopped parsley

    Directions

    • Put squash, water, salt, and pepper into a large pot. 

    • Stud peppers with cloves by pushing them halfway into the flesh, then add peppers to pot, cover and bring to a boil. Reduce heat to medium-low, cover and simmer until squash is very tender, 15 to 20 minutes. 

    • Transfer peppers to a small bowl and set aside. Working in batches, purée remaining contents of pot in a blender or food processor until smooth. 

    • Return pureed squash mixture to the pot along with peppers. Add carrots, turnips, cabbage, nutmeg, lemon juice, salt and pepper, cover and bring to a boil. 

    • Reduce heat to medium-low and simmer for 10 minutes. 

    • Stir in vermicelli and parsley, cover again and simmer gently until pasta is tender and soup is thickened, about 10 minutes more.

    Nutrition Facts (per serving):

    • Calories – 150 | Total Fat – 0.5g | Saturated Fat – 0g | Sodium – 220mg | Carbohydrate – 35g | Dietary Fiber – 6g | Sugar – 9g | Protein – 5g

    Facts about Pumpkins

    Recommended Varieties

    • Jack be Little – ideal for a holiday table setting
    • Autumn Gold – great for carving & decorating
    • Sugar Treat – perfect for cooking & baking

    Nutrition Breakdown

    • Low calorie (1 cup puree = 83 calories and 1g fat)
    • Great for vision (high in Vitamin A)
    • Keeps you full longer (3g fiber per 1 cup serving)
    • Heart healthy (pumpkin seeds help reduce LDL)
    • Workout friendly (Vitamin C supports tissue repair; 1 cup puree = more potassium than a banana)
    • Overall health booster (calcium, iron, and other minerals support bone health, immunity, and nervous system function)

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