Pumpkin Soup

(Sopa de Calabaza)


This delicious and creamy pumpkin soup is prepared with West Indian Pumpkins (Caribbean Pumpkins).   This soup is a dish that vegans and vegetarians can also enjoy because the ingredients consist of vegetables and various spices.  The rich pumpkin flavors are enhanced when the pumpkin chunks are cooked and puréed along with other vegetables.

The West Indian Pumpkins (calabazas) are sold whole or in wedges at the Latin Markets.  However, you can use butternut squash for this recipe if you are unable to purchase the West Indian PumpkinClick the link to learn How to Peel and Cut West Indian Pumpkin.

A Little Bit of History!

The Taíno Indians cultivated the pumpkins in Puerto Rico.  The West Indian Pumpkin is a round or oblong squash that is popular in the Caribbean, Central and South America.  The color of the skin can vary and can include green, orange and tan hues.  The flesh of the West Indian Pumpkin is firm and bright orange with a sweet flavor similar to butternut squash.

The West Indian Pumpkins Cultivated in the Midwest  – My Own Garden!

Beautiful and colorful West Indian Pumpkins (Calabazas)!

Let’s Start Preparing the Pumpkin Soup!

In a saucepan, pour 1 tablespoon of extra virgin olive oil along with minced garlic (1 clove finely chopped) and chopped onions (½ cup).

Stir the ingredients until well blended.  Sauté the vegetables until the onions are translucent.

Add 2 pounds of pumpkin chunks to the saucepanClick the link to learn How to Peel and Cut West Indian Pumpkin.

Stir the pumpkins chunks until they are coated evenly with the garlic-onion oil mixture.   Cook the pumpkin chunks for 5 minutes over low heat.

Now we can add 4 cups of water to the saucepan.  Bring the water to a boil before we add the remaining ingredients.

It’s Time to Add the Spices!

When the water is boiling, we can add ⅛ teaspoon of black pepper and ⅛ teaspoon of nutmeg.

Let’s add the other two spices:  ¼ teaspoon of turmeric and 1½ teaspoons of salt (low sodium).

With a spoon, stir spices well into liquid.  Cover saucepan with lid and cook over medium heat until pumpkin chunks are tender.

After 10 minutes of cooking, insert a fork into a piece of pumpkin to determine if tender.   If pumpkin pieces are tender, set saucepan aside to cool for approximately 5 minutes before pureeing all the ingredients.  

We Are Ready to Purée All the Ingredients!

With a hand blender, purée all the ingredients until well blended and a creamy texture is formed. 

You can purée all the ingredients using an electric blender as well.

The soup has a creamy texture with rich pumpkin flavors!

Pumpkin Soup is Ready!

Serve this pumpkin soup warm and garnish with chopped cilantro!

Click on the button below to watch my YouTube video on How to Prepare Pumpkin Soup!

This video has been removed because it is being updated!


Recipe and Nutritional Facts!

Nutritional information is provided as a courtesy and is approximate only.  Please refer to our Nutritional Facts Disclaimer for more information


Pumpkin Soup

  • Author: Aida's Kitchen
  • Prep Time: 25 Minutes
  • Cook Time: 35 Minutes
  • Total Time: 1 hour


This delicious and creamy pumpkin soup is prepared with West Indian Pumpkin (Caribbean Pumpkin).  This soup is a dish that vegans and vegetarians can also enjoy because the ingredients consist of several vegetables and various spices.



  • 1 tablespoon extra virgin olive oil
  • 1 garlic clove, minced
  • ½ cup onions, chopped
  • 2 pounds West Indian Pumpkin or butternut squash, cut into 1-inch cubes
  • 4 cups water
  • ⅛ teaspoon black pepper
  • ⅛ teaspoon ground nutmeg
  • ¼ teaspoon turmeric
  • 1½ teaspoons salt (low sodium) or to taste


  1. In a saucepan, sautée garlic and onion with extra virgin olive oil.
  2. Add the pumpkin chunks and stir until they are evenly coated with the garlic-onion oil mixture.
  3. Cook for 5 minutes over low heat.
  4. Pour water into the saucepan and bring to a boil.
  5. Add the black pepper, ground nutmeg, turmeric and salt.  Stir spices well into liquid.
  6. Cook pumpkin chunks over medium heat until fork tender.  Set aside to cool for 5 minutes.
  7. Purée all the ingredients with a hand blender or electric blender until well blended and a creamy texture is formed.
  8. Garnish soup with chopped cilantro and serve warm.

  • Category: Soups
  • Cuisine: Puerto Rican

Keywords: Pumpkin Soup

Nutritional Facts Disclaimer


Category: Recipes, Soups and Stews, Vegan and Vegetarian

2 Comments. Leave new

  • I made this soup and it was delicious. I’m a Puerto Rican raised in Brooklyn. My mom passed and I never learned how to cook like her.

    There are a few Puerto Rican recipes that I have been looking for and I was wondering if you have one for sopa de salchichon and arroz con chorizo? So far I made a couple of your recipes and they brought me back to my childhood along with sweet memories, thanks Aida🙂

    • Hi Ava, I am glad to hear that some of my recipes brought you pleasant memories of your childhood! Unfortunately, I don’t have a recipe for the soup and rice at this moment. However, I will be introducing many new recipes once I redo most of my YouTube videos.


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