A Caribbean Inspired Soup with Commonly Available Midwestern US Ingredients (dairy, soy, nut, tomato/tomatillo free)

• 1 cup red lentils

• 3 cups water

• 1 onion, diced

• 8 cloves garlic, minced

• 2 pimento/red bell peppers, diced small

• 1 15 oz can sweet or dairy-free cream corn

• 1 15 oz can pumpkin

• 1/2 teaspoon sea salt

• 3 tablespoons neutral oil

Preheat oven to 400°F.

Add 3 tbs neutral oil to the bottom of a large stock pot or Instant Pot, add your diced peppers, onions, and garlic and sauté until the peppers are soft, and the onions are translucent. Rinse your red lentils and add them to the pot and stir around to sauté for a minute before adding 3 cups water to the pot and either bringing to a boil before covering and simmering 15-30 minutes, or pressure cooking on high for 3 minutes, until the lentils are very soft. Remove from heat, and mix in the can of puréed pumpkin and can of cream corn (drained if using sweet corn), and use an immersion blender to purée the soup base together.

• 3 Chicken breasts, diced small (optional)

• 2 cups diced carrots

• 2- 3 cups diced squash

• 3 tablespoons Caribbean Spice (recipe below)

• 4-5 cups chicken or vegetable broth

• 1 15 oz can coconut milk

• 1 15 oz can sweet corn, drained

• 3 tablespoons neutral oil

• 1 teaspoon sea salt

Toss your chicken, squash, and carrots in the oil and sea salt, lay out on a baking tray in a single layer, and roast until the chicken is cooked to 166°F and the vegetables are fork-tender, about a half-hour. Add the roasted vegetables and chicken to the soup pot, along with the broth and coconut milk, and bring the pot to a gentle boil before serving.

This recipe makes a very large pot - easily serving 12-16 people, or making plenty for both dinner and freezing.

Low Glycemic Caribbean Spice:

• ½ cup coconut sugar

• 2 tablespoons sweet paprika

• 2 tablespoons sea salt

• 1 tablespoon ground thyme

• 1 tablespoon garlic powder

• 1 teaspoon allspice

• 1 teaspoon ground cloves

• 1 teaspoon ground cinnamon

• 1 teaspoon nutmeg

• 1 teaspoon ground ginger

• Ground cayenne or scotch bonnet peppers, to taste (optional)

Mix and store all ingredients in a 16oz jar with a tight seal. Store in a dark, cool place.

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