a soothing hormone-friendly bowl of creamy caribbean pumpkin and plantain soup plated in a white bowl on a wooden cutting board surrounded by fresh caribbean ingredients like ripe plantain

Caribbean Cream of Pumpkin & Plantain Soup


As the seasons change and a crisp breeze starts to swirl, the comfort of a hearty soup becomes ever so appealing. We're ecstatic to bring you this recipe for Caribbean Cream of Pumpkin and Plantain Soup as it's the first installation of our Instagram recipe series "Nourished by Tradition". This series comes just in time to celebrate Black History Month through the flamboyant lens of Caribbean cuisine.  

Course 784 is an Afro-Caribbean, woman owned culinary brand that celebrates the flavors of the Southern Caribbean all year round. You'll find that most of our recipes are plant-based and pescatarian with a fresh, vibrant and health-centered approach.

Ok let's get back to the recipe at hand - this culinary delight that offers a warm embrace with its rich flavors and exotic aromas. In the Caribbean, you'll notice that most of our soup recipes are packed with nutritious ingredients and bold spices. Very seldom will you find soups that are pureed or "creamed" as we like to keep them "foody and hearty".

This Caribbean Cream of Pumpkin and Plantain Soup recipe not only brings the essence of the Caribbean islands to your kitchen, but also provides a nutritious meal that's as comforting as it is healthy. As an added bonus, this recipe is hormone-friendly as it is packed with anti-inflammatory ingredients like ginger that reduce cortisol levels and may reduce menstrual cramps. So add this soothing soup recipe to your PMS kit!


Imagine these flavors dancing on your palate:

  • Earthy notes of pumpkin with the natural sweetness of ripe plantains.
  • Coconut milk that adds a luxurious creaminess and a hint of tropical flavor.
  • The intoxicating aroma of thyme and allspice. 
  • Heat from scotch bonnet pepper that brings depth and warmth.
  • A squeeze of fresh lime juice to finish with brightness and acidity. 

 We trust dat yuh go like it! Let's get into the recipe.

 a soothing hormone-friendly bowl of creamy caribbean pumpkin and plantain soup plated in a white bowl on a wooden cutting board surrounded by fresh caribbean ingredients like ripe plantain


1 Tbsp coconut oil (olive oil or avocado oil)

½ onion, diced 

2 cloves garlic, minced

1 tsp of fresh ginger, grated 

1 pimento pepper, minced

1 ripe plantain, peeled and sliced

2 cups pumpkin, peeled and cubed (frozen pumpkin or squash works too)

1 cup coconut milk 

2 cups vegetable broth 

5-8 sprigs of fresh thyme or ½ tsp dried thyme

1 bay leaf (optional)

½ tsp allspice 

Salt to taste

1 scotch bonnet pepper, left whole

1 lime, juiced 

For garnish: chopped chadon beni or cilantro



  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until the onions are translucent. Add the minced garlic, grated ginger and pimento pepper then stir for another minute. 
  2. Add the plantains and pumpkin to the pot and stir to coat with the aromatics. Pour in the coconut milk and vegetable broth. Add the thyme, bay leaf, allspice, a pinch of salt and pepper then stir to combine. Add the scotch bonnet pepper on top. 
  3. Bring the soup to a boil, then reduce heat to low and simmer for about 20-25 minutes, or until the plantain and pumpkin are tender.
  4. Remove the scotch bonnet pepper, thyme and bay leaf and set it aside. Use an immersion blender to blend the soup directly in the pot, or transfer to a high speed blender and process in batches. Blend until smooth. Return the soup to the pot (if blended in a blender). Add lime juice and adjust salt to taste. Ladle the soup into bowls. Garnish with fresh cilantro.


  • Feel free to add more vegetable broth if you prefer a thinner soup.
  • If you can't find Caribbean pimento pepper, then use half a red bell pepper in its place. 



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