Comforting Beef Bone Soup.

May 30, 2025July 17, 2023Leave a Comment

Over the years I’ve shared about 30 + Soup Recipes and to be honest and frank, I’ve barely touched the surface when it comes to Caribbean and Caribbean inspired soup recipes. Such is our love for soups throughout the Caribbean. While this one is not your typical thick and ‘stew’ like variety you’d normally enjoy on the Islands, it is packed with deep Caribbean flavors.

You’ll Need…

3 lbs beef neck bones
3 tablespoon olive oil
2 large head garlic
1 large onion (diced)
2 stalks celery (chopped)
1 teaspoon black pepper (divided)
1 1/2 tablespoon concentrate tomato paste
1 tablespoon salt
8 sprigs thyme
2 thick slices ginger
1 scotch bonnet pepper
10-14 cups hot water
3 medium carrots (cut large)
5 medium potatoes (cut in half)
1 1/2 lbs pumpkin (large pieces)
1 small cabbage (cut in large pieces)
2 tablespoon chopped parsley

Notes. Be sure to get your butcher to cut the bones for you, as you will not be successful with your clever or large chef’s knife. Any beef bones will work, in my case the neck bones I used had a fair bit of meat on it. If you’re doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Preheat your oven to 375 F. Wash the pieces of neck bones to remove any grit it may have from being cut on the band saw. Pat dry, then place in your roasting pan along with the garlic (skin on – I cut each head in half). Drizzle on the olive oil to coat everything.

Place a sheet of foil over the pan lightly and roast for one hour in the oven.

Remove the fat from the bottom of the roasting pan and place in your large soup pot on a medium/low flame. Add the onion, celery, 1/2 the black pepper, garlic we roasted (once cool, they will fall off the skin) and cook for 3 minutes. Then add the tomato paste and cook for another 2 minutes.

Add the roasted beef bones and stir well to coat. Then add the ginger, thyme (I tied them with string so later on they will be easier to remove) and float in the Scotch Bonnet pepper – DO NOT Break! Explained in the video.

Top with the water, turn up the heat to medium/high and bring to boil. Reduce to a gentle rolling boil. At any time you may watch the video below should you have any relating questions.

As it comes to a boil, add the carrots. Cook for 1 hours and 40 minutes. Then remove the ginger pieces, the thyme and at this point you will decide if you want to remove the Scotch Bonnet or break it to release the beast (heat). They’ve all done their respective jobs.

Add the pumpkin pieces along with the cabbage.

Bring the soup back up to a boil and cook for another 30 minutes or until the potato is tender. Please try to NOT over-stir as we don’t want to crush the carrot, pumpkin nor potato. The goal is to have a tasty broth with chunky pieces of vegetables.

At this point there may be pieces of bones where the meat fell off, you may remove those bones and discard. Taste and adjust the salt to you liking. The final step is to add the remaining black pepper and parsley. Turn off the stove.

TIP! You may add pieces of boneless pieces of beef (about 1 to 2 inches thick) to the soup at the start if you wanted (do not roast). And should you want an even more pronounced Caribbean flavor, add a tablespoon of homemade Caribbean Green Seasoning to the pot when you add the potatoes.

Enjoy a massive bowl of comfort!

Meat & Poultry

Grandma’s Split Peas And Dumpling Soup.

May 27, 2025February 8, 20222 Comments

This is as classic a Caribbean soup can get, as it’s loosely based on a thick dhal (yellow split peas) and dumpling soup my grandmother would make on a Saturday (have you heard of Soup Saturday?). Truly simplicity at it’s best! My grandmother would usually flavor hers with bits of Salted Cod, but we’ll be using salted Pig tail in this version.

You’ll Need…

1 1/2 tablespoon olive oil (any oil you like using)
1 large onion (diced)
5 cloves of garlic (smashed)
1/2 scotch bonnet pepper
3-4 lbs salted pig tail (prepped)
1 1/2 cups yellow split peas (washed)
2 tablespoon Caribbean Green Seasoning
1/2 teaspoon black pepper
3 cups coconut milk
5-8 cups water
5 medium potatoes (1/4)
1 large carrot (cut into 1/4 inch coins)
2 cups all-purpose flour
1 teaspoon brown sugar
pinch of salt (for dumplings)
3/4-1 cup water for the dumplings
2 tablespoon parsley (chopped)

You can replace the salted pig’s tail with salted Cod fish. Smoked bones or turkey will work just as great. Or feel free to rock it without any of those and keep it vegetarian.

Start by prepping the salted pig’s tail. Cut into 1 1/2 inch pieces (you can ask your butcher to do this). Give it a good rinse with cool water, then into a deep pot with water (cover). Bring to a boil and simmer for 40-50 minutes. This will make it tender and remove most of the salt it was cured in. Drain and set aside for now. or Feel free to boil for 30 minutes, drain, add new water, bring back to a boil and cook another 30 minutes if you want.

Put your huge soup pot on medium flame, add the oil followed by the onion, garlic and scotch bonnet pepper (use and pepper you may have on hand and in the amount you can handle). Turn the heat down to low and let it gently cook for 3 minutes.

Add the pre-cooked salted pigtails, black pepper and Caribbean Green Seasoning, followed by the washed split peas. Stir well.

Now add the coconut milk and 4 cups of water. Turn the heat up and bring to a boil. Then reduce it to a gentle boil and cook until the peas are fully cooked and falling apart. About 1 hr and 15 minutes.

Turn the heat to medium, then add the potato and carrots. Bring back to a boil (add more water if it’s too thick). I added 2 more cups of water at this point as when you add the flour dumplings it will further thicken.

As it comes back up to a boil, lets make the dumplings. In a bowl, mix the flour, sugar and salt, then add half of the water and make a soft dough. Add more water if needed and if it’s too wet, add a bit more flour. Knead for 3-5 mins, then set aside to rest for 5 minutes. I did place a damp paper towel over it to prevent the dough from forming a skin.

On a flour dusted surface, roll out the dough ball as if you were making a pizza or Sada Roti. I like my dumplings (following how grandma would do it) thin and flat. After the dough is about 1/8 of an inch, use a sharp knife or pizza cutter and cut into 1 inch squares.

Twenty minutes after adding the potato and carrot, add these completed dumplings to the pot, stirring occasionally so they don’t stick together. It will only take about 5 minutes to cook.

Some housekeeping. Pay attention to the thickness of the soup and add more water accordingly, as it will thicken considerably as it cools. Taste for salt and adjust to your liking… I didn’t add any salt to this pot as the remaining salt in the salted pig tail was enough. The scotch bonnet pepper we used can be spicy so be mindful of that and if you don’t have scotch bonnet or prefer something like a Habanero or Jalapeno.. rock that! Remember to wash your hands with soap and water after handling hot peppers.

Toss in the parsley and enjoy

An incredible soup with some basic ingredients. While this is very TASTY, for some reason it could never taste as good as my grandmother’s. Side Note… there were times she would add eddoes and yam to the soup.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Meat & Poultry

Hearty Lentil Soup Recipe.

May 27, 2025March 3, 2021Leave a Comment

Here’s a dish which can be a soup (as I treated it today), a stew (add some cubed potato and other root vegetables) or reduced to a lovely lentil side dish. While not the classic way we do lentils in the Caribbean, you’ll find that it’s just as tasty and COMFORTING!

You’ll Need…

2 cans lentils
1 can stewed tomatoes
1.5 tablespoon olive oil
1 large onion (diced)
5-7 cloves garlic (smashed)
2 scallions (chopped)
2 stalks celery (chopped)
1 teaspoon grated ginger
4 smoked pork ribs
1 large carrot (small cube)
1 heaping tablespoon brown sugar
1 tablespoon Caribbean Browning
1 heaping tablespoon Caribbean Green Seasoning
2 Pimento peppers (aka seasoning peppers)
1/2 teaspoon salt
1 teaspoon Worcestershire sauce
6 cups chicken stock
2 cups diced squash or pumpkin (cubed)
2 tablespoon chopped parsley

Note! You may need to visit your local West Indian or Latin super market for the ‘Browning” and Pimento peppers (NOT pimento seed/spice). We’re using canned lentils to speed-up the cooking time.

In a deep stew pot on medium flame, add the olive oil followed by the onion, pimento pepper, garlic and turn the heat to low so we don’t burn the garlic.

2 minutes later add the black pepper, scallions, celery and carrot, stir well and continue cooking on low.

5-6 minutes later add the smoked ribs and stir again then the scotch bonnet pepper. Remember to use as much as you can handle and wash your hands with soap and water immediately after handling such HOT peppers. We want to render some of the fat off the ribs to get that deep meaty/smoky flavor from the start. Use smoked turkey if pork is not your thing. BTW, bacon is a great (cheaper) substitute for a smoky flavor.

Drain the lentils and rinse with cool water, then into the pot… followed by the can of stewed tomatoes, salt, Caribbean Green Seasoning and grated ginger.

Turn the heat up to bring this to a boil. Here’s where we’ll add the brown sugar, Caribbean browning and stock. Bring to a boil.

As it comes up to the boil, add the Worcestershire sauce and butternut squash and be sure to give everything a good stir.

Reduce to a simmer, lid on slightly ajar and cook for 20-25 minutes.

Everything should be tender now so this is where you personalize things. Taste for salt and adjust (remember the pork ribs and stock will add a bit of salt), adjust the consistency to your liking (reduce more if you want) and toss in the chopped parsley.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Soups & Stews

Coconut Roasted Tomato Soup.

May 28, 2025February 7, 20211 Comment

Unlike those thick vegetable and ground provision laden soups the region is known for, this Tomato Soup hits different on many levels. Smooth, rich and creamy with a hint of herbs and bursting with flavors of the summer. With the vine ripe tomatoes freshly harvested from my garden.

You’ll Need…

4-5 lbs tomatoes
2 tablespoon olive oil
1 tablespoon salt (divided) – adjust
1 teaspoon black pepper (divided)
8-10 sprigs thyme (divided)
1 large onion (diced)
1 1/2 tablespoon coconut oil
2 scallions (chopped)
2 stalks celery (diced)
1 pimento pepper (optional)
4-6 confit garlic
1/2 cup prepared salted cod (optional)
2 tablespoon tomato (concentrated) paste
1 liter chicken stock
2 cups coconut milk
1 cup water
1 tablespoon honey (optional)
1 tablespoon brown sugar (optional)
1-2 tablespoon parsley (chopped finely)

IMPORTANT! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the stock you choose to use.

Wash and dry the tomatoes, then (since I used different size tomatoes) cut the large ones into 1/4’s. Please remove the stem area where there’s a hard area (discard). Explained in the video below.

Place the tomatoes on a baking sheet (450F preheated oven).. then drizzle on the olive oil, 1/2 the salt, and 1/2 black pepper. Then fresh from my garden, some thyme (1/2 of it). Middle rack for 45 minutes. Allow to cool, then remove the skin off the tomato and discard.

Unfortunately I don’t have a pic of the roasted tomatoes when they came out of the oven, but you can follow along in the video below.

Time for soup making! Add the coconut oil to a soup pot on a medium flame, followed by the onion, scallions, celery and remaining black pepper. Heat on low now please.

Add the pimento peppers (optional) and the remaining thyme. Here is where I’ll add my confit garlic and prepared salted cod. Add raw garlic if you don’t have confit garlic.

As it gentle cooks, add the remaining salt and the tomato paste. Stir well to allow the tomato paste to hit the bottom of the pan as this will give us a lovely sweetness to the tomato. Keep in mind that the salted Cod and chicken stock will have a salty element, so adjust your final salt at the end or you may run into problems.

Add the chicken stock to the pot and bring to a boil. Now it’s time to add the roasted tomato (remove the thyme stalks) to the pot (try to remove as much of the skin as possible). And do include any juices on the baking tray.

Turn the heat up to bring to a boil and add the coconut milk and water. Stir well. Then reduce the heat to med/low after it comes to a boil and allow the soup to cook for 25 minutes.

Feel free to add a bit more black pepper (fresh ground) and taste/adjust the salt. If you find there’s a bit of tartness you can add a bit of brown sugar and parmesan cheese would also make a great addition. I added honey and sugar.

Here’s where you’ll use your stick blender and pulse until you get the texture and consistency you like. DO NOT go continuous or it will go frothy.

You should have a nice silky texture combined with herbal notes, the sweetness of the coconut and the fresh burst of summer… in the roasted tomatoes. ENJOY!

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Meat & Poultry

Smoky Roasted Butternut Squash Soup.

May 27, 2025February 22, 2020Leave a Comment

In the Caribbean this would be called a pumpkin soup and it would be thicker and packed with ground provisions and flour dumplings. Outstanding, but we’re going lighter today as I’d like for the smoky flavors, along with the Butternut Squash itself, to shine through and captivate our taste buds.

You’ll Need…

1 large butternut squash (about 4-5 lbs)
4 tablespoon olive oil (divided)
1 tablespoon salt (divided)
1/4 teaspoon black pepper
1 medium onion (diced)
2 stalks celery (diced)
2 scallions (chopped)
2 small heads of garlic (roast whole)
2 1/2 – 3 cups chicken stock (gluten free)
2 1/2 – 3 cups water
3 sprigs thyme
2 tablespoon parsley (chopped)
1 carrot (diced)
1/2 lb smoked pork ribs
1/2 teaspoon grated ginger
1/4 Habanero pepper (diced)

Important: If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. Especially the stock you choose to use and read the label of the smoked ribs just to be sure.

Cut he squash in half and remove the seeds etc from the core with a spoon.

Place the now ready pieces of squash on a baking tray, along with the 2 heads of garlic and drizzle on 1/2 the olive oil and salt (1/2). Then into a 400 F pre-heated oven on the middle rack.

Heat your soup pot on medium flame and go in with the remaining olive oil. Followed by the onion, celery, scallions and black pepper. Turn the heat down to low and and go in with the thyme and carrot. Mix well.

Cook for 3-4 minutes, then toss in the ribs. Any meaty parts, I’d recommend cutting into cubes. Stir and cook for 3-4 minutes to render out any of the fat on the smoked ribs. Remember you can use smoked Beef, Chicken or Turkey if you don’t eat pork or can’t source the smoked pork ribs.

Turn up the heat to medium / high and add the stock and water, along with the grated ginger. As it comes to a boil, squeeze out the roasted garlic out of it’s skin, directly into the pot. BTW it took 30 minutes for the garlic to roast. I forgot to mention – roast the garlic and squash before you get started with the soup itself. Add the habanero pepper, no seeds and stir. If you want this to have a kick, add the seeds of the pepper.

The squash took 1 hour and 30 minutes to cook through. After the squash cools a bit, scoop out the flesh and add it to the pot. Try to get big chunks if you can.

25 minutes after adding the roasted squash, the soup should be done. Add the remaining salt and parsley. I like this soup to be a bit chunky and not that thick porridge-like stuff you get in North America. Remember to taste it for salt and adjust to your own liking. Be mindful that the stock you use may be loaded with sodium (this is why I add the salt at the end).

The smoky flavors of the smoked ribs, along with the roasting of the squash adds a unique taste to this soup. While it’s ‘light’ it’s also very filling / comforting and for those of us lucky enough to get one of the ribs.. BONUS!

If you can, please support. And should you have questions about this recipe or anything food related, be sure to Ask Chris.

Meat & Poultry

Caribbean Red Peas Soup.

May 27, 2025November 7, 20169 Comments

Here’s another one of those classic soups you’ll find being made on a Saturday throughout the Caribbean, with each household putting their own personal twist on things. While it’s loving known as Red Peas Soup, the key ingredient in most cases is usually red beans (Kidney Beans). And though in this recipe I didn’t use any ground provisions (I explain more in the demo video) it’s also customary to add stewing beef and/or smoked meats as well. I went pretty basic to keep it simple for you to duplicate, while giving you maximum flavor and heartiness.

You’ll Need…

2 cups dried red beans (kidney / soaked)
1 large carrot (1/4 inch pieces)
2 scallions (chopped)
4-6 sprigs thyme
1 medium onion (diced)
1/2 teaspoon black pepper
2 bird’s eye pepper (leave whole)
4 cloves garlic (smashed)
6 pimento berries (allspice)
2 lbs of salted pig tails (prepared)
10-12 cups water
4 medium potatoes (1/4)
1 cup all purpose flour
1/4 cup water (for dumplings)

Edit: 1 cup coconut milk

Note: Optionally you can add stewing beef, yam, sweet potato as well as other ground provisions. If pork is not your thing you can always use smoked meats and/or beef. You’ll then have to add salt though.

Wash and rinse the dried kidney beans.. then cover with water in a deep bowl. Remember as they soak they will expand to at least triple the size they were originally so add a lot of water to the bowl. Soak them overnight or for at least 2 hrs to make the cooking step go quicker. I tossed out the water they were soaked in after it did the job.

Have your butcher cut the salted pigtail into 2 inch pieces as it will be very difficult to cut with an ordinary kitchen knife. Wash, then place a deep pot with water and bring to a boil. Cook for 20 minutes, then drain + rinse and repeat (boil again in water). The goal is to make the pieces of pig tails tender and to remove most of the salt it was cured in.

Time to start the soup. Place everything in the pot (except the flour and potato), then cover with water and place on a high flame to bring to a boil. As it comes to a boil, skim off any scum/froth at the top and discard. Reduce the heat to a gentle boil and allow it to cook for 1 hr and 15 mins.. basically until the beans are tender and start falling apart.

It’s now time to add the potato (and Yams etc if you’re adding it) as well as the coconut milk and continue cooking for 15 minutes.

Now is a good time to start making the basic dough for the spinner dumplings. Mix the flour and water (add a pinch of salt if you want) until you have a soft/smooth dough. allow it to rest for 5 minutes, then pinch of a tablespoon at a time and roll between your hands to form a cigarette shape.

Add them to the pot, stir well and continue cooking for another 15 minutes on a rolling boil.

You’ll notice that I didn’t add any salt to the pot as the remaining salt from the salted pigtails will be enough to properly season this dish. However you can taste and adjust accordingly. Lets recap the timing part of things so you’re not confused. Cook the base of the soup for 1 hr and 15 minute or until tender, then add the potatoes and cook for 15 minutes, then add the dumplings and cook for a further 15 minutes. Keep in mind that this soup will thicken quite a bit as it cools.

While this is not a traditional recipe to any one specific island, versions of this soup (sometimes called stewed peas) can be found throughout the Caribbean, Latin America and Africa. A hearty bowl of this soup will surely give you the sleepies (some may call it ethnic fatigue). You can certainly freeze the leftovers and heat it up another day.

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Meat & Poultry

Caribbean Salted Beef Soup.

September 12, 2016September 12, 2016Leave a Comment

One of my favorite soups to look forward to on “Soup Saturdays” was when mom would have a massive pot of saltbeef (salted beef) soup, packed with ground provisions bubbling away on the stove. Due to the price and the fact that sourcing ‘good’ salted beef was difficult, we didn’t have saltbeef soup often. I still get a chuckle when I do thick heavy soups during the summer months here in Canada and people would say “isn’t it too hot for soups?”. For the most part the Caribbean is always hot and it’s tradition throughout the Caribbean that on Saturday’s we enjoy a piping hot bowl of soup.

You’ll Need…

1 lb salted beef
8-10 cups water
1 onion
4 cloves garlic
1 tablespoon Caribbean Green Seasoning
1 1/4 cups yellow split peas
1 large carrot
1/2 teaspoon black pepper
4-6 sprigs thyme
2 scallions
4 small potatoes
4-6 eddoes
1 large Taro (or dasheen)
3 sweet potatoes
Yam and green bananas optional
1 scotch bonnet pepper

* The salted beef I used had bones so I got my butcher to cut it into pieces for me. I then washed and boiled in water for about 25 minutes before I got to cooking the actual soup. This will help remove some of the salt and start tenderizing it a bit.

Add the pre-cooked salted beef to your soup pot and place it on a medium flame. I didn’t need any veg oil as the pieces of salted beef I had was rather fatty. Then go in with the smashed garlic, diced onion, thyme and black pepper. Turn the heat down to low and let it gently cook for about 5 minutes.

It’s now time to add the split peas (washed), along with the carrots and 5 cups of water and bring to a boil (turn up the heat).

When it comes to a boil, reduce it to a rolling boil and allow it to cook for 45 mins – 1 hr. Basically until the beef and peas are somewhat tender. I also added the scotch bonnet pepper chopped, but if you don’t want the raw heat of the Caribbean Sunshine, you can float it whole. Just be sure to not break it as the soup cooks. Then fish it out near the end and discard. Always wash your hands with soap and water after handling such hot peppers.

While things bubble, I like peeling my ground provisions and potato. Try to cut them the same size so they cook evenly and if you’re doing so in advance, simply place them in a bowl covered with water so they don’t discolor. If you see any sort of foam accumulating at the top, skim off and discard.

After the 1 hr or so, add all the other ingredients (including the chopped scallions), top with water and bring to a boil. If you notice any froth/scum at the top, skim off and discard. Cook for 25 mins or so on a rolling boil, or until all the ground provisions are tender. This will depend on how thick you cut them. You’ll notice that I didn’t add any salt to this soup as the remaining salt from the beef will be enough, but you can certainly adjust to your liking near the end.

You can leave the pot open or have the lid slightly ajar as it boils.

While I must admit that the quality of salted beef I get here in Southern Ontario is not as good as the ones we’d normally get on the islands, this is still a TASTY and comforting soup. This sort of meal takes me back to a time and place I wish I could relive often. Such a fun time to be a kid on the islands! Remember if you wanted you can add some flour dumplings the last 10 mins of cooking and it will take the comfort level over the TOP!

Meat & Poultry

Caribbean Black Eyed Peas Soup.

May 27, 2025March 2, 20163 Comments

Take us away from the Caribbean, but you CANNOT take the “Caribbean” from US! Soup and Saturday is like the blue shirt and khaki shorts uniform you’d see next generation island boys smartly dressed in as they make their way to school. You expect to see it, without question. In my time on the islands anyway! We love making a massive (no matter how hard you try, the pot never seems big enough) pot of soup, rich and thick with wonderful flavors and textures. Guaranteed to be found on a Saturday bubbling away in homes across the region. Here’s one such soup..

You’ll Need…

1-2 lbs salted pigtails
1 cup dried black eyed peas
7-9 cups water (for the soup)
1 can coconut milk (about 1 1/4 cups)
1 carrot
2 scallions
1 scotch bonnet pepper
2-3 cups diced pumpkin
12 okra
1/4 teaspoon black pepper
3 allspice berries
1 onion
4 cloves garlic
1 tablespoon veg oil
2 tablespoon chopped parsley
4 sprigs thyme
1/2 lime for washing pig tail

Flour Dumplings
1 cup all purpose flour
pinch salt
1/4 teaspoon sugar
1/4 cup water

* Please ask your butcher to cut the pigtails for you (make sure it’s salt cured pigtails and not fresh) as the bones can cause some damage to your regular kitchen knife.

Place the salted pig tails (cut into 1-2 inch pieces) in water and the lime juice, wash well and remove any tiny hairs (if there’s any). Then place in a deep pan with about 5 cups of water (not mentioned in the recipe ingredient list) and boil for about 30-40 minutes. This will remove most of the salt and help to tenderize the pieces of meat (which can be tough). Click Here to watch a video on how to prepare the salted pigtails.

Soak your dried black eye peas in water overnight or at least 2 hours to help speed up the cooking time. If you want you can use canned black eye peas and cut the cooking time by half. Then in your soup pot heat the veg oil on a medium flame and go in with the thyme, scallions, onion, garlic, allspice berries, black pepper and parsley. Lower the heat to low and cook gently for 3-5 minutes.

Drain and add the boiled pieces of pigtails to the pot and stir well. NOTE: the residual salt from the pigtails will be enough to season this dish (my liking but do taste near the end and adjust accordingly).

Now turn up the heat and add all the other ingredients (except the stuff for making the flour dumplings) and bring to a boil. DO NOT cut the scotch bonnet pepper as we’ll just float it in the soup to get flavor and not the raw heat. So please be gentle when stirring the pot. Unless you want that KICK.. break that Caribbean sunshine open!

Be sure to remove the tips and stems from the okra.

When it comes to a boil, reduce to a simmer and let it go for about 1 hr and 40 mins. Then make the flour dumplings (watch the video below to see how I did it).. basically mix the ingredients together with a fork, then form into a dough ball with your hands – rest for 5 minutes (cover with plastic wrap), now form little cigar shape dumplings..called spinners. Add them to the pot and cook another 5-10 minutes. Do test the peas to make sure they are tender before adding the dumplings, so you can cook it a bit longer if necessary. Add more water if you find the soup is too thick… since it will thicken more as the soup cools.

You can also add sweet potatoes, green bananas, yams, dasheen, cassava etc to this for even more goodness.. I kept it simple by using what I had on hand. Remember to remove the scotch bonnet pepper and if you want you can squeeze in a tiny bit of lime juice at the end for a little brightness (optional).

Gluten Free Vegetarian

Gluten Free Vegetarian Callaloo Recipe [creamy spinach soup].

August 23, 2015August 23, 20152 Comments

Callaloo, the delicious soup-like dish of the Southern Caribbean is traditionally made with the inclusion of fresh ocean crabs for it’s unique and rich flavor. If one cannot source that wonderful ‘blue’ crab, we then look for that layer of flavor from salted meats like pigtails and beef, and I’ve seen some people use smoked meats on some occasions. I must point out that the traditional recipe for making callalloo (not to be confused with Jamaican Callaloo) are the tender leaves of the dasheen or taro plant. However, sourcing those in Canada is almost impossible, so we’ll be using baby spinach with brilliant results in this vegetarian version of Callaloo.

You’ll Need…

6-8 cups chopped spinach
2 cups diced butternut squash (or pumpkin)
1 1/2 cups diced sweet potato
2 birds eye pepper (1/4 scotch bonnet)
4 cloves garlic
1/3 teaspoon salt
1 tablespoon olive oil
3 scallions
1 med onion
1 heaping tablespoon sofrito (see note below)
4-5 sprigs thyme
1/4 teaspoon black pepper
2 cups coconut milk
2 cups water (or veg stock – gluten free)
1 tablespoon lemon juice
10-15 okra

Note: If you don’t have sofrito you can use 1/2 teaspoon Caribbean green seasoning – or leave it out if you wish. If you have access to Caribbean seasoning peppers (pimento peppers) I’d recommend adding a couple. Remember to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Click here for the >> Sofrito Recipe

Heat the olive oil in a deep pot (soup pot) and go in with the diced onion, garlic, thyme, chopped scallions and black pepper. Turn the heat down to low and let it cook (stir) for 2-3 minutes.

Add the cubed sweet potato, chopped okra, squash (use pumpkin if you have) and stir well. Then turn up the heat to med and go in with the chopped spinach. Top with the coconut milk and then add all the other ingredients. Turn up the heat and bring to a boil.

As it comes to a boil, reduce it to a gentle bubble (like a simmer) and let it go until everything goes tender and starts falling apart (about 40-50 minutes).

Taste for salt and adjust accordingly as my tolerance for salt will be different than yours. It’s now time to ‘swizzle’ the callaloo.. I have an old-school swizzle stick, but you can use an immersion blender or wire whisk. If using an immersion blender try to PULSE in short bursts – do NOT go continuous or you’ll end in with a forty mess. The goal is to have a somewhat smooth soup-like texture/consistency.

Traditionalists may argue that you need the crab or salted meats for a GOOD callaloo to stand out, but I assure you that this vegetarian version, which happens to be gluten friendly is stunning. As a soup or with rice, stewed meats (for non vegetarians), sides of plantains and salad and you’re in true Caribbean heaven. You and your belly can thank me after that food-induced nap!

Gluten Free Meat & Poultry

Caribbean Beef, Sweet Potato And Pumpkin Soup

May 26, 2025January 7, 20154 Comments

That bone chilling cold is back and with a vengeance. Over the Christmas holidays it was relatively mild by Canadian standards, but this morning the mercury dropped to -28 C (-18.4 F). Like a true son of the Caribbean soil, I’m battling back with a hearty beef with sweet potato and pumpkin soup to warm up the mind, soul and body! We’ll start off by roasting the pieces of beef (with bones) in the oven, something which is not traditional in Caribbean soup making, but that roasted flavor will elevate this soup to a HIGHER level! Then we go in with pieces of pumpkin and sweet potato, followed by fresh herbs and other flavor ingredients.
You’ll Need…

2-3 lbs beef bones
1/2 teaspoon salt
1/4 teaspoon black pepper
2 carrots
1 large onion
2 stalks celery
2 large sweet potatoes
1 medium butternut squash
2-3 cups diced pumpkin
water * or Beef stock
3 cloves garlic
3 tablespoon olive oil (divided)
4 sprigs thyme
1 scotch bonnet pepper
2 tablespoon chopped parsley
1 stock cube
2 scallions
3-4 allspice berries

optional.. flour dumplings, potato and ground provisions.

It’s important that you use pieces of beef with bones for maximum flavor and it’s normally the cheapest cut of meat. Wash and pat the beef dry, then place in a baking dish with the cubed celery and carrots. Toss with 2 tablespoon olive oil and roast on the middle rack of your oven for 45 mins @ 400F

As the beef roast in the oven, peel and cube the pumpkin, squash and sweet potato. You’ll notice that I used traditional Caribbean sweet potato (purple/red colour) and what is called ‘yams (sort of orange colour) in North American grocery stores. We’ll cook this for a long time, so feel free to cut them in large pieces.

Remove the roasted beef from the oven and get ready to put everything together so we can started on our soup. If you prep the vegetables in advance, cover them with water so they don’t go discolored on you.

In a large soup pot, heat the remaining tablespoon of olive oil and go in with the diced onion, garlic, black pepper, chopped scallion and thyme on a low heat and cook for about 3-4 minutes.

Turn up the heat, add the roasted beef and vegetables.. be sure to get all the stuff at the bottom of the roasting pan and give the pot a good stir. Now go in with all the other ingredients, cover with water or beef stock and bring to a boil.

You will notice a few things. 1. If using beef stock, keep in mind that it will have a lot of sodium so be mindful when adding more salt. 2. I added the scotch bonnet ‘whole’ to get the flavor and not the raw heat. if you break it – be prepared for that Caribbean sunshine. and 3. If adding flour dumplings, do so the last 10 minutes of cooking.

Reduce to a gentle boil and allow to cook for about an hour and 3/4 or until the beef is tender. The vegetables will fall apart for the most part, but that will give you a nice thick soup. If you want your vegetables with texture, you can add them the last 35 minutes of cooking. Taste for salt and adjust accordingly and remember to remove that scotch bonnet pepper at the end of cooking.

Serve HOT (forget the warm thing).. this is meant to warm you up on those cold winter days or when you just want a taste of home! If doing this recipe gluten free, do go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Flour dumplings will NOT be an option.

Gluten Free Meat & Poultry

Traditional Caribbean Chicken Foot Soup Recipe.

May 27, 2025September 26, 20147 Comments

It’s one of those soups you really have to try before passing judgement. Like so many traditional dishes from the Caribbean (and globally), you’ll find people will be cautious and at times have negative comments, even though they fail to give it a try. You’ll notice that in the Caribbean we tend to use most of the animal with great success. Feet/trotters, tails, snout.. yea, not all that appetizing or so you’d think.

After a few years of not having chicken foot soup, I must admit that I had to coax myself to come to terms about eating ‘feet”. But one spoonful and it took me back to my days on the islands where this would be a big part of “Soup Saturdays”.

You’ll Need…

1 lb chicken feet (cleaned and trimmed)
2 chicken stock cubes
1/4 teaspoon black pepper
4 green cooking bananas
5 small eddoes
2 medium sweet potatoes
2 potatoes
water
1 tablespoon veg oil
1 large onion
4 cloves garlic
1 scallion
4 sprigs thyme
1 scallion
2 cups diced pumpkin
salt (taste and adjust accordingly)
1 scotch bonnet pepper
2 medium carrots

* You can add flour dumplings, yams, cassava, dasheen and other ingredients to personalize this chicken foot soup. If you’re making this gluten free, do pay attention to the ingredients listed, especially if you’re adding dumplings.

We need to prep all the ingredients.. make sure your butcher clean and trim the chicken feet (remove the yellow skin and cut off the sort of toes) and prepare the vegetables. Peel, cut into big pieces (same size if possible) and wash. Set the prepared vegetables (and ground provisions) in a bowl covered with water to prevent them from going discolored.

Heat the oil on a medium flame in a soup pot and go in with the chopped scallion, onion, garlic and thyme. Turn the heat down to low and let that gently cook for about 4-5 minutes. Then add the washed (and trimmed) chicken feet to the pot. Turn up the heat to med-high.

Add about 4-6 cups of hot water to the pot and bring to a boil. Reduce to a rolling boil and let that go (partly covered) for about 25-30 minutes.

Now add all the other ingredients, bring back to a boil and let cook for another 25 minutes or so (add more water if necessary so everything is covered). You’ll notice that I didn’t give a specific amount of salt as the stock cubes will be heavy in sodium. Taste for salt and adjust according near the end of cooking. During the cooking process you may need to skim off any sort of residue you see at the top of the soup.

The goal is to have the chicken feet very tender and the vegetables/ground provisions must also be tender to the point where they’re starting to dissolve. This will also thicken the soup nicely.. as with traditional Caribbean type soups.

I had the scotch bonnet pepper in the soup ‘whole’ and I tried not to break it. We want the flavor of the pepper and not the raw heat.. well, unless you love that raw Caribbean sunshine! This must be served HOT and (you will) if you have leftovers, you can freeze it for dinner another day. Simply thaw (on your counter) and heat on the stove top on a very low heat. I rather this method than in the microwave.

Gluten Free Soups & Stews Vegetarian

Roasted Tomato And Rice Soup, Memories of Tomato Choka.

May 28, 2025November 13, 20133 Comments

About 10 years ago I had my first culinary encounter with tomato and rice soup while visiting Caron’s grandparents and though I wasn’t (so I thought..silly me) a fan of tomato soup, the plump grains of rice in it got my attention. I could not believe I was asking for seconds even though my bowl was only half the way through. I had always reflected back to that dish, but for some reason I never ventured to ask Heddi (ma-mere) for the recipe. Somehow I’m glad I didn’t as when it came time to prepare it it this past summer when we had an abundance of vine ripe tomatoes in our garden, I decided to put my own twist on this tomato and rice soup I first fell in love with a decade ago.

Tomato choka is one of my favorite ways to enjoy ripe tomatoes, so I thought I’d mimic the same technique in making this rice and tomato soup for those rich roasted and spicy flavors. Basically, here’s my take on tomato choka soup.

You’ll Need…

3 large tomatoes
1 medium onion
4 cloves garlic
2 tablespoon olive oil
4 cups chicken stock (or veg)
1/4 scotch bonnet pepper
1 cup parboiled brown rice
1 tablespoon chopped parsley
1/4 teaspoon black pepper
1/4 teaspoon salt
1/2 teaspoon thyme
1 tablespoon tomato paste (optional)
1/2 teaspoon brown sugar
pinch ground coriander

* If you don’t have access to a grill as I did, toss the tomatoes in about 2 tablespoon of olive oil (not mentioned in the ingredient list) and roast them in your oven at 400 F for about 30 minutes or so. You will notice that I used chicken stock, but the recipe is posted in the vegetarian section. For vegetarians, please use vegetable stock and it will be a complete one-pot vegetarian meal. IMPORTANT: If doing this recipe gluten free do go through the ingredient list to ensure they meet with your specific gluten free dietary needs.

As with making traditional tomato choka I placed the ripe tomatoes on my grill, along with a whole green scotch bonnet pepper to cook. The pepper will take about 2-3 minutes (remove), but give the tomatoes about 20-30 minutes, flipping them so they char evenly. Yes, it’s normal for them to look burnt on the outside.

Remove the tomatoes off the grill and place in a bowl to cool. They will release a lot of liquid as they cool, thus the reason for having them in a bowl so you can save this lovely liquid to add to the pot later. When they’re cool enough to handle, remove the charred skin and give them a rough chop.

Heat the olive oil on a med/low flame in your soup pot and gently cook the diced onion, thyme and garlic for about 4 minutes. Then add the tomato paste and cook for another 2-3 minutes. By adding the tomato paste at this point the sort of frying will increase the natural sugars in the paste and give the dish a lovely sweetness.

Now turn up the heat and add all the other ingredients except the rice. Bring to a boil.

Wash the rice to remove any grit and extra starch. Do so by placing the rice in a strainer and run cool water over it while moving it around until the water runs clear. Or you can place the rice in a deep bowl, top with water, then massage the grains of rice. The water will get cloudy. Drain, repeat until the water runs clear. As the pot comes to a boil add the rice, then turn the heat down so you have an active simmer going.

Let it cook for 20-25 minutes or until the rice grains are plump and fully cooked.

Skim off any sort of reside off the top of the pot as it cooks and discard. Remember to taste for salt and adjust accordingly. If you used a whole scotch bonnet pepper as I did, you now have 2 options. Remove it so you don’t have that ‘kick’ or burst it open to reveal that Caribbean sunshine. WARNING! It will be live!

Top with some chopped parsley and get ready to serve with a thick slice of coconut bake or bread. This is not your typical Caribbean soup which is usually thick with ground provisions and salted meats (for the most part), but I assure you that this absolutely delicious, quite filling and a great twist on traditional tomato soup and rice soup.

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Comforting Caribbean Beef Bone Soup with Root Vegetables

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Caribbean Beef, Sweet Potato and Pumpkin Soup

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Traditional Caribbean Chicken Foot Soup Recipe.

Roasted Tomato And Rice Soup, Memories of Tomato Choka.

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