Jamaican Spiced Pumpkin Soup

This soup gets its suitable flavour from antioxidant-rich thyme, allspice, and cinnamon.

This soup gets its suitable flavour from antioxidant-rich thyme,

allspice, and cinnamon. It’s a little bit of the islands, but Mairlyn Smith’s version

isn’t spicy hot. If you want to add some Caribbean heat, sprinkle some

hot pepper sauce into your bowl.

Jamaican Spiced Pumpkin Soup


Family Friendly

2 tsp (10 mL) dried thyme leaves

1 tsp (5 mL) ground allspice

1/4 tsp (1 mL) cinnamon

2 tbsp (30 mL) grated fresh ginger

4 large shallots

1 tbsp (15 mL) extra virgin olive oil

3 cups (750 mL) lower sodium chicken broth

One 796 mL can pure pumpkin puree

12 dried apricots cut in half

One 370 mL can evaporated fat free milk

Mix together thyme, allspice, and cinnamon in a small bowl and set aside.

Grate fresh ginger and set aside.

Mince shallots and set aside.

Heat a large pot over medium heat; add oil and shallots and sauté for 3 minutes or until the shallots are beginning to brown.

Add ginger and spice mixture and sauté for 30 seconds, the smells will hit you in the face.

Add chicken broth, making sure to scrape the bottom of the pot with a wooden spoon to get any of these flavourful brown bits incorporated into the soup, and to prevent the soup from burning.

Whisk in the pumpkin and then add the dried apricots. Stir well. Bring to the boil, cover, reduce heat and simmer for 30-45 minutes or until the shallots and apricots are soft. Stir occasionally.

When the soup is done, either use a hand held immersion blender of an upright blender and puree the soup until smooth.

Gently whisk in evaporated milk. Serve.

Makes cups 7 cups (1.75 L)

One serving = 1 1/2 cups (375 mL)

One serving contains:

242 Calories, 3.2 g Total Fat, 0.4 g Sat Fat, 0 g Trans Fat, 205 mg Sodium, 45.4 g Carbs,

4 g Fiber, 26.2 g Sugar, 11 g Protein

Diabetes Food Choice Values Per Serving

3 Carbohydrates, 1 Meat and Alternative

From: Healthy Starts Here!

by Mairlyn Smith PHEc