Step into the vibrant world of Bahamian cuisine as we explore the flavors of the sun-kissed islands through a delicious and hearty dish – Bahamas Pigeon Pea Soup. Bursting with Caribbean flair, this recipe captures the essence of Bahamian comfort food, delivering a symphony of flavors that will transport you to the crystal-clear waters and sandy beaches of the Bahamas. With its rich history and diverse influences, Bahamian cuisine reflects the island's unique cultural tapestry. Let's embark on a culinary journey together as we uncover the secrets behind this warm and comforting Pigeon Pea Soup, a beloved dish that embodies the heart and soul of the Bahamas.

Ingredients:

• 1 cup dried pigeon peas, soaked overnight
• 1 lb smoked ham hocks or turkey wings
• 1 large onion, finely chopped
• 2 celery stalks, diced
• 2 carrots, peeled and sliced
• 3 cloves garlic, minced
• 1 bay leaf
• 1 tsp thyme
• 1 tsp paprika
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper (adjust to taste)
• 6 cups chicken or vegetable broth
• 2 cups water
• Salt to taste
• 2 tablespoons vegetable oil
• 1 cup diced potatoes
• 1 cup diced pumpkin or butternut squash
• 1 cup chopped collard greens or spinach
• Juice of 1 lime or lemon (optional, for serving)

Instructions:

Prepare the Pigeon Peas:

1-Rinse and drain the soaked pigeon peas.

2-In a large pot, combine the pigeon peas with 4 cups of water. Bring to a boil, then reduce heat and simmer until peas are tender (about 45 minutes to 1 hour). Drain and set aside.

Sear the Meat:In the same pot, heat vegetable oil over medium heat. Add smoked ham hocks or turkey wings and brown them on all sides.

Saute Aromatics:Add chopped onions, celery, and carrots to the pot. Cook until vegetables are softened and onions are translucent.

Season the Soup:Stir in minced garlic, bay leaf, thyme, paprika, black pepper, and cayenne pepper. Cook for an additional 2-3 minutes to release the flavors.

Combine Ingredients:Pour in the soaked and cooked pigeon peas. Add diced potatoes, pumpkin or squash, and chopped collard greens or spinach.

Add Liquids:Pour in the chicken or vegetable broth and water. Bring the soup to a boil, then reduce heat to low and let it simmer, covered, for about 1 to 1.5 hours or until the meat is tender.

Adjust Seasoning:Taste the soup and adjust salt and pepper according to your preference. Remove and discard the bay leaf.

Serve:Once the soup is ready, serve it hot. Optionally, squeeze lime or lemon juice over each bowl for a refreshing citrusy kick.

This Bahamian Pigeon Pea Soup is a wholesome and flavorful dish that embodies the warmth and richness of Bahamian cuisine. Enjoy the hearty blend of pigeon peas, vegetables, and savory meat, creating a comforting bowl that transports you to the sunny and vibrant islands of the Bahamas.

Nutritional Values

Nutritional values can vary based on specific brands and preparation methods, but here are approximate values for the listed ingredients per serving, assuming the recipe serves 6:

1 cup dried pigeon peas, soaked overnight:

• Calories: 200
• Protein: 10g
• Carbohydrates: 35g
• Fiber: 10g
• Fat: 1g

benefit:

• Rich in protein and fiber.
• Excellent source of vitamins and minerals, including folate, potassium, and magnesium.
• May contribute to heart health and aid in digestion.

1 lb smoked ham hocks or turkey wings:

• Calories: 500
• Protein: 50g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 30g

benefit:

• High in protein, supporting muscle health.
• Contains essential vitamins and minerals, including iron and zinc.
• Adds savory flavor to the soup.

1 large onion, finely chopped:

• Calories: 45
• Protein: 1g
• Carbohydrates: 11g
• Fiber: 2g
• Fat: 0g

benefit:

• Contains antioxidants that may boost immune health.
• Provides anti-inflammatory and anti-bacterial properties.
• May contribute to heart health and regulate blood sugar levels.

2 celery stalks, diced:

• Calories: 20
• Protein: 1g
• Carbohydrates: 4g
• Fiber: 2g
• Fat: 0g

benefit:

• Low in calories, high in fiber, aiding in digestion.
• Rich in vitamins such as vitamin K and vitamin C.
• Contains antioxidants with anti-inflammatory properties.

2 carrots, peeled and sliced:

• Calories: 50
• Protein: 1g
• Carbohydrates: 12g
• Fiber: 3g
• Fat: 0g

benefit:

• Excellent source of beta-carotene, promoting eye health.
• High in antioxidants, supporting immune function.
• Provides dietary fiber for digestive health.

3 cloves garlic, minced:

• Calories: 15
• Protein: 1g
• Carbohydrates: 3g
• Fiber: 0g
• Fat: 0g

benefit:

• Known for its anti-inflammatory and anti-bacterial properties.
• May help lower cholesterol levels and support heart health.
• Contains antioxidants that contribute to overall well-being.

1 bay leaf:

• Negligible caloric value

benefit:

• Contains essential oils with potential anti-inflammatory effects.
• Adds flavor without adding calories.

1 tsp thyme:

• Negligible caloric value

benefit:

• Rich in antioxidants, supporting overall health.
• Contains compounds with anti-microbial properties.
• May have anti-inflammatory effects.

1 tsp paprika:

• Calories: 6
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 1g
• Fat: 0g

benefit:

• Contains capsaicin, which may boost metabolism.
• Rich in vitamin A, supporting vision and skin health.
• Provides antioxidants with potential anti-inflammatory effects.

1/2 tsp black pepper:

• Calories: 3
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Fat: 0g

benefit:

• Contains piperine, which may enhance nutrient absorption.
• May have anti-inflammatory and antioxidant properties.

1/4 tsp cayenne pepper (adjust to taste):

• Calories: 2
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 0g

benefit:

• Contains capsaicin, known for its metabolism-boosting properties.
• May aid digestion and have anti-inflammatory effects.

6 cups chicken or vegetable broth:

• Calories: 60
• Protein: 12g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 1g

benefit:

• Provides essential nutrients and hydration.
• Contains collagen from bones (if homemade), supporting joint health.

2 cups water:

• Negligible caloric value

Salt to taste:

• Dependent on quantity; calories negligible

2 tablespoons vegetable oil:

• Calories: 240
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 28g

benefit:

• Source of healthy fats, necessary for nutrient absorption.
• May support heart health when used in moderation.

1 cup diced potatoes:

• Calories: 120
• Protein: 2g
• Carbohydrates: 27g
• Fiber: 4g
• Fat: 0g

benefit:

• Good source of carbohydrates for energy.
• Contains vitamins and minerals, including potassium and vitamin C.

1 cup diced pumpkin or butternut squash:

• Calories: 50
• Protein: 1g
• Carbohydrates: 12g
• Fiber: 3g
• Fat: 0g

benefit:

• Rich in beta-carotene, promoting skin and eye health.
• Provides dietary fiber and essential vitamins.

1 cup chopped collard greens or spinach:

• Calories: 10
• Protein: 1g
• Carbohydrates: 1g
• Fiber: 1g
• Fat: 0g

benefit:

• High in vitamins A, C, and K.
• Rich in folate and iron, supporting overall health.

Juice of 1 lime or lemon (optional, for serving):

• Calories: 10
• Protein: 0g
• Carbohydrates: 3g
• Fiber: 0g
• Fat: 0g

benefit:

• Excellent source of vitamin C, boosting immune health.
• Adds a refreshing citrus flavor to the soup.

Keep in mind that these values are approximate and can vary based on specific brands and exact measurements used in the recipe. Additionally, the total caloric content per serving would be the sum of the individual ingredients.