Carib Lentil Soup

Written by in Recipes, Soups & Stews
Jump to Recipe Print Recipe

Why You’ll Love This Recipe

If you’ve been craving a bowl of something nourishing, bold, and brimming with Caribbean flavor, this Carib Lentil Soup is for you. It’s:

  • Packed with plant-based protein from black lentils
  • Infused with vibrant herbs and spices
  • Loaded with vegetables for maximum nourishment
  • Vegan, gluten-free, and perfect for meal prep
  • Ready in under an hour!

Whether you’re new to Caribbean cuisine or grew up with these flavors, this soup will warm your soul.

The Story Behind the Soup

This recipe was inspired by my time spent in Caribbean kitchens, where cooks turn simple ingredients into flavorful meals. Saturday soups are a ritual in many homes, made with whatever is fresh, seasoned with love, and simmered low and slow. This version uses green lentils, chayote, carrots, and a fragrant blend of island spices like allspice, thyme, and my homemade Carib Seasoning.

Health Benefits

This soup is a powerhouse of wellness:

Anti-inflammatory Spices: Allspice, thyme, and ginger offer natural healing benefits

Protein: Lentils provide ~18g per serving

Fiber: Promotes digestive health and satiety

Iron: Great for energy and red blood cell production

Vitamin C & A: Boosts immunity and skin health

Carib Lentil Soup
Pin
Print

Carib Lentil Soup

Recipe by Matthew Pure BradleyCourse: Lunch, DinnerCuisine: CaribbeanDifficulty: Easy
Servings

6

servings
Prep time

15

minutes
Cooking time

40

minutes
Calories

300

kcal

A down-home Caribbean lentil soup made with pantry staples, rich spices, and plenty of love.

Ingredients

  • The Base

  • 2 cups dry brown lentils, soaked overnight, rinsed, and drained

  • 10 cups water

  • 1 chayote, peeled and diced

  • 2 carrots, thick-sliced

  • 2 roma tomatoes, diced

  • 1 large onion, diced

  • ½ cup celery, diced

  • ½ cup red bell pepper, diced

  • 3 scallions, sliced

  • Few sprigs of fresh thyme

  • 2 Tbsp coconut oil

  • Herbs + Spices

  • 2 Tbsp culantro or cilantro, chopped

  • 2 Tbsp parsley, chopped

  • ½ tsp grated fresh ginger

  • 1 scotch bonnet pepper, seeded and sliced

  • 1 Tbsp Yamz Ital Kitchen Adobo Seasoning

  • 1 tsp Yamz Ital Kitchen Carib Seasoning

  • 2 tsp vinegar

  • 1 tsp ground allspice

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1 tsp onion powder

  • ½ tsp Yamz Ital Kitchen Creole Seasoning

  • ½ tsp dried rosemary

  • ½ tsp dried thyme

  • 1 bay leaf

  • 2 tsp sea salt (optional)

Directions

  • Sauté the Aromatics: Heat coconut oil in a large soup pot over medium heat. Add onion, bell pepper, and celery. Sauté until translucent, about 5 minutes.
  • Build the Base: Stir in garlic and tomatoes. Cook until tomatoes soften and break down.
  • Add the Lentils and Water: Pour in the 10 cups of water and stir in lentils, carrots, chayote, thyme, and all remaining seasonings except scallions, culantro, parsley, vinegar, and salt.
  • Simmer: Cover and cook on medium heat for 20 minutes.
  • Add Fresh Herbs and Final Touches: Add scallions, culantro, parsley, vinegar, and sea salt. Cook uncovered on low for another 30 minutes, stirring occasionally.
  • Serve and Enjoy: Remove Scotch bonnet pepper, thyme sprigs and bay leaf. Ladle into bowls and enjoy the warmth of the Caribbean in every bite.

Notes

  • Serving Suggestions
    Pair your Carib Lentil Soup with:
    • Warm roti or flatbread
    • A side of coconut rice
    • Fried plantains
    • A simple cucumber and tomato salad
  • Make-Ahead & Storage Tips
    • Fridge: Store in an airtight container for up to 5 days.
    • Freezer: Cool completely, then freeze in portions for up to 3 months.
    • Reheat: Add a splash of water or broth before reheating on the stove.
  • Ingredient Notes & Substitutions
    • Brown Lentils: Firm and hold their shape. You can also use black lentils if needed.
    • Chayote: Adds texture. Substitute with zucchini or summer squash.
    • Culantro: Stronger than cilantro and common in Caribbean cooking. Can sub with cilantro.
    • Scotch Bonnet: Delivers fruity heat. Adjust amount for spice tolerance.
    • Adobo/Carib Seasoning: Use your favorite blends or try my [Taino Adobo recipe] for an authentic touch.
  • Reader FAQs
    Can I use canned lentils instead of dry?
    Not recommended for this recipe, as canned lentils may become too soft and won’t absorb the soup’s flavor the same way.
    How spicy is this?
    It has a mild to moderate heat. To tone it down, omit the scotch bonnet.
    Is it freezer-friendly?
    Yes! This soup freezes beautifully. Let it cool, then portion and freeze.
    Can I make it in a slow cooker?
    Yes. Sauté the aromatics first, then transfer everything to a slow cooker and cook on low for 6–8 hours.

Nutrition Facts

8 servings per container

Serving Size240g

  • Amount Per ServingCalories310
  • % Daily Value *
  • Total Fat 9g 14%
    • Sodium 420mg 18%
    • Total Carbohydrate 42g 15%
      • Dietary Fiber 15g 60%
      • Sugars 6g
    • Protein 18g 36%
    • Vitamin A 90%
    • Iron 35%
    • Vitamin D 60%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    Did You Make This Recipe?

    Show off your creation on Instagram! Tag us @yamzitalkitchen and drop the hashtag #yamzitalkitchen so we can show you some love!

    Share This Recipe

    Leave a Comment