A convenient and versatile pantry staple, beans are incredibly nutritious. So today we want to show you how to turn plain red kidney beans into a hearty and filling soup with a Caribbean twist. Our recipe is inspired by Jamaica’s famous red pea soup, a lively and warming dish that’s as delicious as it is easy to make.
Head to your local Caribbean grocery store or well-stocked supermarket and pick up yams, scotch bonnets, coconut milk, and red kidney beans. You’ll also need some simple soup vegetables like carrots and onions, allspice, and thyme.
Preparing this Jamaican soup is as simple as simmering beans and veggies until tender. Put everything in a saucepan and let the soup simmer for a good 30 minutes while you sit back and relax. But if you want you can make some dumplings while you wait. A classic pea soup isn’t complete without some Jamaican “nuts,” sweet and tasty spindle-shaped dumplings.
While the traditional Jamaican soup also includes uncured and salted meats like pork or beef, we kept just the beans for the recipe vegan and low in fat. Red kidney beans are also called red pea by the locals, so the two terms refer to the same ingredient. Using dried, raw beans is essential here if you want a rich, velvety, and purple broth. But if you’re short on time, we also give you the option to use canned beans instead.
Aside from the meat, we kept all the usual herbs, spices and veggies. Chilies, allspice, coconut and thyme make the soup both warming and fresh, while root vegetables add earthy notes and a starchy texture. For the dumplings, we replaced the classic wheat flour with rice flour for a gluten-free alternative. But feel free to use any gluten-free mix you like, or stick to wheat if you don’t have celiac disease.
A generous bowl of this bean soup comes in less than 400 caloriesbut it offers over 35% RDI of proteins And 60% RDI of fibers. That means you’ll feel full and full for long, all with just one simple meal of beans and veggies. So why not make a large batch of this Jamaican soup to have on hand all week? You will look forward to dinner!