Pigeonpea and vegetable soup
Pigeonpea and vegetable soup is a hearty, flavorful one-pot staple from the Caribbean, particularly popular in Jamaica and Trinidad. It's a comforting stew built on a base of pigeon peas (also known as gandules), a medley of vegetables like carrots, potatoes, and squash, and often includes smoked meat or salted pork for depth. The dish is a cornerstone of home cooking, embodying the resourceful and vibrant nature of Caribbean cuisine.
🍽️ Nutrition at a glance
This soup is a well-balanced, nutrient-dense meal that is high in plant-based protein and dietary fiber, making it very satisfying. It provides a good source of complex carbohydrates for energy and is typically moderate in fat, with a calorie range of approximately 250-350 per hearty serving.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 18 g |
| Carbs | 45 g |
| Fat | 8 g |
| Fiber | 12 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 650 mg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Folate (B9) | 150 µg |
| Zinc | 2.5 mg |
| Vitamin A | 450 µg RAE |
| Vitamin C | 15 mg |
| Phosphorus | 200 mg |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this soup is a prime example of 'one-pot' cooking, a method born from necessity and community, often served as a Sunday family meal. Nutritionally, pigeon peas are a tropical legume powerhouse, offering an excellent combination of protein, fiber, and micronutrients that support sustained energy and digestive health.
