CARIBBEAN SOUPS RECIPES

Name: Caribbean Potato Soup
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 6 servings (2-1/4 quarts).
Ingredients: 2 medium onions, chopped; 2 teaspoons canola oil; 3 garlic cloves, minced; 2 teaspoons minced fresh gingerroot; 2 teaspoons ground coriander; 1 teaspoon ground turmeric; 1/2 teaspoon dried thyme; 1/4 teaspoon ground allspice; 5 cups vegetable broth; 2 cups cubed peeled sweet potato; 3 cups chopped fresh kale; 1 cup frozen sliced okra; 1 cup coconut milk; 1 cup canned diced tomatoes, drained; 1 cup canned black-eyed peas, rinsed and drained; 2 tablespoons lime juice

CARIBBEAN POTATO SOUP RECIPE: HOW TO MAKE IT

Caribbean Potato Soup Recipe: How to Make It image

My bright and hearty soup features an unusual blend of ingredients, including okra, kale and black-eyed peas. No kale on hand? Use spinach instead. —Crystal Jo Bruns, Iliff, Colorado

Provided by Taste of Home

Categories Lunch

Total Time 30 minutes

Prep Time 20 minutes

Cook Time 10 minutes

Yield 6 servings (2-1/4 quarts).

Number Of Ingredients 16

Ingredients

2 medium onions, chopped
2 teaspoons canola oil
3 garlic cloves, minced
2 teaspoons minced fresh gingerroot
2 teaspoons ground coriander
1 teaspoon ground turmeric
1/2 teaspoon dried thyme
1/4 teaspoon ground allspice
5 cups vegetable broth
2 cups cubed peeled sweet potato
3 cups chopped fresh kale
1 cup frozen sliced okra
1 cup coconut milk
1 cup canned diced tomatoes, drained
1 cup canned black-eyed peas, rinsed and drained
2 tablespoons lime juice

Steps:

In a Dutch oven, saute onions in oil until tender. Add the garlic, ginger and spices; cook 1 minute longer., Stir in broth and potato. Bring to a boil. Reduce heat; cover and simmer for 5 minutes. Stir in kale and okra. Return to a boil; cover and simmer 10 minutes longer or until potato is tender. Add the milk, tomatoes, peas and lime juice; heat through.

Nutrition Facts : Calories 213 calories, FatContent 10g fat (7g saturated fat), CholesterolContent 0 cholesterol, SodiumContent 954mg sodium, CarbohydrateContent 28g carbohydrate (9g sugars, FiberContent 6g fiber), ProteinContent 5g protein.

CARIBBEAN BEAN SOUP RECIPE | EATINGWELL

Caribbean Bean Soup Recipe | EatingWell image

Mostly made with pantry staples, this healthy Caribbean bean soup recipe is ready in just 30 minutes. A judicious amount of chicken sausage adds savory flavor and protein without breaking the sodium bank. For a kick of heat, use hot Madras curry powder. If you can't find pigeon peas, black-eyed peas are a good substitute.

Provided by Hilary Meyer

Categories Healthy Fall Chicken Recipes

Total Time 30 minutes

Number Of Ingredients 12

Ingredients

2 tablespoons extra-virgin olive oil
1?½ cups chopped onion (about 1 large)
1 cup chopped peeled sweet potato
2 cloves garlic, minced
1 tablespoon curry powder
1 tablespoon minced fresh ginger
¼ teaspoon salt
4 cups low-sodium chicken broth
2 15-ounce cans pigeon peas, rinsed
¾ cup chopped cooked chicken sausage
2 cups chopped tomatoes
1 tablespoon lime juice

Steps:

Heat oil in a large pot over medium-high heat. Add onion, sweet potato and garlic; cook, stirring occasionally, until the vegetables start to soften, 3 to 5 minutes. Stir in curry powder, ginger and salt; cook, stirring for 1 minute.
Add broth and pigeon peas; bring to a boil. Reduce heat to a simmer; stir in sausage. Cover and cook until the vegetables are tender, about 10 minutes.
Stir in tomatoes and lime juice. Cover and cook 5 minutes more.

Nutrition Facts : Calories 230.7 calories, CarbohydrateContent 28.5 g, CholesterolContent 14.4 mg, FatContent 8.1 g, FiberContent 6.2 g, ProteinContent 13.1 g, SaturatedFatContent 1.6 g, SodiumContent 476.6 mg, SugarContent 4.5 g

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