Caribbean pumpkin & coconut soup
A Caribbean lunch for the galley that copes with rough seas, one pot, can be made ahead and frozen, about 40 min hands-on.
- Lunch
- Caribbean
- ⏱ 40 min
- 🌊 Sea tolerance 4/5
- 🌶 Medium
- vegan
- vegetarian
- pescatarian
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Butternut / winter squash800 g (200 g)
- Onion (brown/yellow)160 g (≈ 1.5 onions) (40 g)
- Garlic (bulb)12 g (3 g)
- Coconut milk (can)240 g (60 g)
- Dried thyme2 g (0.5 g)
- Fresh chili12 g (3 g)
- Vegetable stock cubes12 g (3 g)
- Salt4 g (1 g)
Method
- Peel and cube the squash.
- Soften onion, garlic and chili 4 minutes; add squash, thyme, stock cube and 250 ml water per serving.
- Simmer 20 minutes, mash or blend, stir in the coconut milk.
In the galley
- Copes with a seaway — 4/5 for sea tolerance.
- Stow the main ingredients in the fridge.
- Make ahead: cook in port and freeze in portions.
- One pot — less to secure, less washing-up with fresh water.
- Contains: Celery, Gluten — always check the labels of what you buy.
Per serving
🪶 Light
- kcal
- 244
- protein
- 4 g
- fat
- 14 g
- carbs
- 32 g
- sugar
- 7 g
- fibre
- 5 g
From USDA FoodData Central, raw weights — a planning guide, not a label; a few values use a close stand-in.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes