Haitian Pumpkin Soup | Cook for Your Life
Haitian Pumpkin Soup - Cook For Your Life- anti-cancer reciipes

Haitian Pumpkin Soup

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4.6 out of 5 stars (based on 20 reviews)

Clock Icon for Prep Time 35 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 22 ingredients

In Haiti, “soupe joumou,” also called “freedom soup,” is a hearty stew of meat and squash that is traditionally eaten on January 1st to celebrate Haiti’s independence from France. It is usually made with beef,...


  • 2 pounds boneless skinless chicken thighs, cut into approximately 2-inch chunks
  • Juice of 1 lime
  • 10 cups water
  • Salt and pepper, to taste

For the Marinade:

  • 2 scallions, finely chopped
  • 4 cloves garlic
  • 1 small cubanelle pepper, thinly sliced
  • 2 tablespoons cider vinegar
  • 1-2 thin slices habanero, or 1 jalapeno pepper, thinly sliced
  • 1 teaspoon black pepper

For the Soup:

  • 1 medium onion, quartered
  • 1 teaspoon salt
  • 2 pounds kabocha or butternut squash
  • 4 celery stalks, cut into 1-inch pieces
  • 10 cabbage leaves, quartered
  • 2 large carrots, cut into 1-inch chunks
  • 2 medium turnips, washed quartered
  • 2 medium potatoes, washed quartered
  • 4 to 6 cloves
  • ½ cup whole wheat spaghettini or cappellini, broken into pieces
  • 1 whole habanero pepper, pricked twice with a toothpick
  • Lime wedges, for garnish (optional)
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Nutrition Facts


404 cals


7 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

2 g


52 g


10 g


10 g


36 g


2284 mg


  1. Mix the marinade ingredients together. Set aside.
  2. Marinate the chicken in the lime juice for 5 minutes or until the meat turns white. Rinse under cold water and pat dry. (Make sure to follow food-safe practices and disinfect surfaces after washing and handling the meat.) Rub the meat with the marinade and let sit, covered, in the fridge for at least an hour. The longer you can leave the meat in the marinade, the better it is.
  3. Put the chicken in a large stockpot with 3 cups of water, the quartered onion and 1 teaspoon of salt. Bring to a simmer over medium heat, cover and cook for 20 minutes.
  4. Meanwhile, wash, peel, and core the squash and cut into 1-inch chunks. In a stockpot cover the squash with cold water, bring to a boil, then cover and turn down to a simmer. Cook until the squash is tender, about 10 minutes. Reserve 2 cups of the cooking water and puree the squash with the reserved cooking water.
  5. Add the squash puree to the chicken. Bring to a boil again and add the celery, cabbage, carrots, turnips, potatoes and cloves. Cook uncovered until the vegetables are just tender, about 20 minutes. Adjust for salt and pepper.
  6. Add the spaghettini and the whole habanero pepper and cook until the pasta is al dente. Let the soup rest for 5 minutes. Discard the habanero and the cloves. Serve with lime wedges on the side.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society