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Trinidad corn soup

Hearty Trinidad Corn Soup for Cozy Comfort Days

Experience the delightful flavors of Trinidad corn soup, a hearty vegan and gluten-free dish perfect for cozy evenings.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Caribbean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons olive oil or any preferred cooking oil
  • 1 medium onion diced; can use onion powder as substitute
  • 1 bunch chives (scallion) or green onions
  • 2 cloves garlic minced; fresh is recommended
  • 2 stalks celery diced; can be omitted or substituted
  • 1 cup presoaked split peas protein-rich; canned lentils can be used
  • 1 medium red pepper diced; bell pepper works too
  • 1 medium sweet potato can substitute with Yukon Gold potatoes
  • 1 teaspoon thyme dried thyme can be used
  • 1 bunch chadon beni (cilantro) or regular cilantro if unavailable
  • 1 teaspoon black pepper
  • 1 teaspoon pink salt or sea salt
  • 6 cups vegetable stock homemade or store-bought
  • 1 can coconut milk or almond milk as alternative
  • 2 cups corn (ears and kernels) fresh or canned
  • 1 medium carrot diced; can be replaced with extra sweet potato
  • 1 cup pumpkin optional
  • 1 whole Scotch bonnet pepper omit for non-spicy version
  • 1 cup gluten-free flour or regular flour
  • 2 cups warm water for dumpling dough

Equipment

  • large pot
  • Immersion blender

Method
 

Step‑by‑Step Instructions for Trinidad Corn Soup
  1. Heat olive oil in a large pot over medium heat. Add onion, chives, garlic, and celery. Sauté for 5-7 minutes until softened.
  2. Stir in split peas, red pepper, and sweet potato. Season with thyme, chadon beni, black pepper, and pink salt. Cook for an additional 2-3 minutes.
  3. Add vegetable stock and warm water, stirring to combine. Bring to a boil, then reduce to a simmer and cover partially for 30 minutes.
  4. Blend the soup with an immersion blender until smooth. Alternatively, blend in batches with a standard blender.
  5. Stir in coconut milk, corn, carrot, and pumpkin. Simmer for an additional 20 minutes.
  6. Mix gluten-free flour with a pinch of salt, gradually add warm water to form a soft dough. Roll into balls and drop into simmering soup.
  7. Taste and adjust seasonings. Remove the whole Scotch bonnet pepper before serving. Serve warm with bread or rice.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 50gProtein: 10gFat: 15gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 700mgPotassium: 800mgFiber: 12gSugar: 6gVitamin A: 5000IUVitamin C: 50mgCalcium: 60mgIron: 2mg

Notes

Store leftovers in an airtight container; flavors deepen overnight. Adjust thickness with water while reheating if needed.

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