This is a low carb, modern version of Jamaican beef soup. It's made with a medley of low carb vegetables - okra, carrots, cho cho and corn. No dumpling or root vegetables making it perfect for weight loss.
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If you are from the Caribbean or of Caribbean heritage then you will already know that Saturday is reserved for soup.
This is a principle that is ongoing and one that we love to embrace. You will find SO many variations of soup.
Ranging from mutton, turkey/lamb neck, chicken, gungo/red peas, conch, fish tea and so on. As you can see we have different versions of soup.
Also, we don't just serve soup when someone is sick nor is it completely pureed, soup makes a regular occurrence whether it's summer or winter.
It will normally consist of dumpling orspinners (a Jamaican term for long dumpling) and root vegetables aka ground provisions.
Adapting a low carb version
My version of Saturday soup is low in carbohydrates, rather then load my soup with ground provisions (dasheen, green banana, yam, cocoyam, breadfruit, potato etc...)
I am focusing on vegetables that are low in carbohydrates (albeit corn isn't low in carbs, it is included to balance out the other vegetables) as this recipe has weight loss in mind.
I used enough pumpkin to create a beautiful rich colour with some texture to it without compromising my intentions.
Please be mindful that my version is NOT the traditional method. I have tweaked it to cater to island people who are looking to loose weight.
The best meat to use for this soup
The best type of meat to use for this recipe is beef that is lean. Lean beef is a good source of protein and has very little saturated fat which means fewer calories.
Ideally, you will want beef that is 5% fat or less, but do keep in mind that leaner meat is more expensive.
Another pro is that leaner beef won't take as long to cook, meaning you don't have to pressure cooker it unless you want to for whatever reason.
This choice of meat will save some time.
Other cuts of meat i.e chuck, round etc... are designed for slow cooking/braising therefore they should be pressure cooked to reduce the cooking time to yield a better texture.
The steps
- Place the beef in a medium sized bowl with the beef seasoning, coat and leave to infuse overnight or a few hours (this is an optional step, but recommended).
- Also have the pumpkin ready by boiling it until tender then mashing (can use a fork or pulse a few times in the blender, you don't want it to become liquid).
- Pressure cook the meat first if you need to (see the notes).
- Bring 8 cups of water to the boil.
- Once boiled, add the beef and allow to simmer on medium heat (covered for 45-50 minutes)(if the water levels drop add more hot water).
- Add the mashed pumpkin and stir.
- Add the cho cho, okra, corn, carrots, onion, scallion, garlic ,soup mix, pimento, thyme and scotch bonnet,
- Allow to continue to simmer on low/medium heat, covered for 40-45 minutes or until the soup starts to thickens.
- If the soup isn't thick enough mix together 1tbsp of starch with 2tbsp of warm water and then stir it in.
- Do a taste test and adjust for salt/garlic/black pepper if needed.
Frequently asked questions
I haven't tried making it in the instant pot......Yet. I do try to make various versions of my recipes i.e slow cooker, stove top etc.. to give my readers multiple cooking options.
I will hopefully do so in the future and update the instructions.
You can add mixed peppers or celery as these are low carbs but I wouldn't recommend root vegetables as the whole concept is to keep the soup low in carbohydrates.
Yes I do. Try my Jamaican Gungo Peas Soup, Spicy Cabbage Detox Soup (not Caribbean but low carb) and Caribbean Detox Soup.
Notes and tips
- You will need my Cock Soup Mix if you are gluten free/wheat free and also my Beef Seasoning for the meat.
- As per Caribbean custom the meat is already washed with lime/vinegar.
- Use lean beef, for less calories, high levels of protein and reduced cooking time.
- To rid the slime of the okra, parboil in 2tbsp vinegar with 1tsp pink salt then strain off the water.
- Because the soup doesn't include ground provisions (excluding the pumpkin) the texture of the soup won't be as thick, you may want to add starch as referenced to thicken some more.
- If you aren't using lean beef then I would recommend trimming off any fat and pressure cooking your choice of meat first of all.
- You can add additional LOW CARB vegetables if you want to.
- Make sure to do a taste test and adjust the salt etc.. levels if needed as this will vary depending on what ingredients are being used with sodium already in them.
- Make sure to use a stock pot that holds at least 4 quarts/3 litres to avoid over spill.
- Keep an eye on the scotch bonnet, and make sure it doesn't burst or it will make the soup spicy, it's okay to remove it before hand.
More soup recipes
More beef recipes to try
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Jamaican Beef Soup (Low Carb)
Ingredients
For the meat
- 2½ lb lean beef (1.13kg) if using other beef see the notes
- 3-4 tablespoon beef seasoning (44g) see notes
For the soup
- 1-1½ lb pumpkin (680g) pureed
- 8 cups water (1.8 litres)
- 2 cups okra chopped, see notes to de-slime it first, optional
- 2 cho cho chayote, christophine, chopped
- 2-3 large carrots chopped and halved
- 5-6 corn cobs
- 10 pimento berries (allspice)
- 10 sprigs of thyme tied together
- 1 small onion chopped
- 2 scallion whole
- 3 garlic cloves chopped
- 3-4 tablespoon homemade soup mix (44g)see notes (use whole packet of cock / pumpkin soup mix if you're not using my homemade version)
- 1 scotch bonnet pepper
- pink salt, garlic granules and black pepper to taste
Instructions
For the meat/pumpkin preparation
- Place the was need in a medium sized bowl with the beef seasoning, coat and leave to infuse overnight or a few hours (this is an optional step, but recommended).
- Also have the pumpkin ready by boiling it until tender then mashing (can use a fork or pulse a few times in the blender, you don't want it become liquid).
To make the soup
- Pressure cook the meat first if you need to (see the notes).
- Bring 8 cups of water to the boil.
- Once boiled add the beef and allow to simmer on medium heat (covered for 45 minutes).
- Add the mashed pumpkin and stir.
- Add the cho cho, okra, corn, carrots, onion, scallion, garlic and soup mix pimento, thyme and scotch bonnet.
- Allow to continue to simmer on low/medium heat, covered for 40-45 minutes or until the soup starts to thicken
- If the soup isn't thick enough mix together 1tbsp of starch with 2tbsp of warm water and then stir it in.
- Do a taste test and adjust for salt/garlic/black pepper if needed.
- Remove the thyme stems and scotch bonnet before serving.
Video
Notes
- You will need my Cock Soup Mix if you are gluten free/wheat free and also my Beef Seasoning for the meat.
- As per Caribbean custom the meat is already washed with lime/vinegar.
- Use lean beef, for less calories, high levels of protein and reduced cooking time.
- To rid the slime of the okra, parboil in 2tbsp vinegar with 1tsp pink salt then strain off the water.
- Because the soup doesn't include ground provisions (excluding the pumpkin) the texture of the soup won't be as thick, you may want to add starch as referenced to thicken some more.
- If you aren't using lean beef than I would recommend trimming off any fat and pressure cooking your choice of meat first of all.
- You can add additional LOW CARB vegetables if you want to.
- Make sure to do a taste test and adjust the salt etc.. levels if needed as this will vary depending on what ingredients are being used with sodium already in them.
- Make sure to use a stock pot that holds at least 4 quarts/3 litres to avoid over spill.
- Keep an eye on the scotch bonnet, and make sure it doesn't burst or it will make the soup spicy, it's okay to remove it before hand.
Kyra says
Thank you for this recipe! I've made it twice within the last 2 weeks and made the home-made cock soup mix as well. This is tasty, healthier and much more affordable than I would have to pay for a quart of soup locally. I'm looking forward to trying some more of your recipes! Thank you again!
Charla says
You are very welcome Kyra. Thanks for your positive feedback.
Kyle says
This is not a low a low carb meal, 23 grams is almost an entire days worth of carbs, You mentioned the corn but carrots are high carb veggies, I'm sure this good but advertising it as low carb is misleading
Charla says
Actually, carbs aren't created equally and I am not misleading anyone. If you knew anything about Caribbean soup you would know that the vegetables that I have chosen are low in carbohydrates compared to the higher starchier vegetables (i.e dasheen, sweet potato, yam, cocoyam, cassava) that are traditionally used. While I am aware that carrots and corn aren't the lowest in carbohydrates, you can still loose weight compared to the traditional method of how Saturday soup is made. This is the lowest (carbohydrates wise) that I can make Saturday soup without compromising its nutritional value. Many island people had made this soup and appreciate my approach even if you don't.
Colin says
Just wanted to make a comment on this not being low carb.
23 carbs is definitely not keto unless it’s the one meal you have for the day.
But you haven’t said this is keto.
But I believe it’s definitely low carb especially compared to our traditional soup.
So please keep up the good work because we do need these Caribbean alternatives to low carb meals.
Thank you
Charla says
Thanks Colin, I would love to do more keto Caribbean recipes, but they aren't very easy to replicate, some are easy to make more than others. This is a close as I can make Jamaican beef soup so it's still tasty and much lower in carb than it traditionally would be.
Lauren Vavala says
This soup has such an amazing combination flavors. I had never had anything like this before - such a great recipe!
Charla says
No problem Lauren and thank you so much!
Beth Sachs says
Perfect for my diet and oh so tasty! The seasonings were just right!
Charla says
Yay! Glad to hear that Beth.
Jill says
I'm not really that familiar with Jamaican flavors beyond jerk seasoning. I clicked over to read what was in your cock soup mix too. The flavors all sound delicious. Looks like a soup I'll be trying. Love that it is healthy / lower calorie too!
Charla says
No problem Jill, I appreciate your honesty in respect to not being knowledgeable of Jamaican food. Hopefully my recipes will act as an educational tool 😉
Dolly says
Such a flavorful, loaded soup but with lots of healthy ingredients! I can't wait to give this one a try.
Charla says
Thanks Dolly!!
Claudia Lamascolo says
That is one bowl of deliciousness, I have been to Jamaica a few times and love the food, I seriously cant wait to make this!
Charla says
Thank you so much Claudia, glad you enjoyed the island and the food.