Caribbean Corn Soup | EAF Presents with Lisa

coconut milk

🥗Healthier: almond milk

💰Cheaper: regular milk

Almond milk is lower in calories, while regular milk is more accessible.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water + seasoning

Homemade broth can be healthier and more flavorful.

red pepper flakes

🥗Healthier: fresh chili

💰Cheaper: black pepper

Fresh chili adds flavor without extra cost.

corn

🥗Healthier: cauliflower

💰Cheaper: frozen corn

Cauliflower is lower in carbs, while frozen corn is budget-friendly.

Heat oil in a pot over medium heat.

Add half of the chopped onion and sauté until translucent, about 1 minute.

Add minced garlic and sauté until fragrant.

Add diced pumpkin and cook until it starts to soften.

Stir in split peas and cover the pot; let it cook for about 30-45 minutes on low heat until the peas are tender.

Remove the base mixture from the pot and set aside.

In the same pot, add more oil, the remaining onion, and the whole garlic cloves; sauté until fragrant.

Add thyme, black pepper, and salt to taste.

Pour in about 2/3 cup of coconut milk and stir well.

Add diced carrots and potatoes to the pot.

Add chickpeas and corn; stir to combine all ingredients.

Bring the mixture to a simmer and cook until everything is heated through.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens