Pumpkin is sautéed with fresh thyme, oregano, parsley and cilantro, then pureed with coconut water in this sweet soup from the Caribbean. Kids can have fun dotting each serving with a dollop of Greek yogurt and a sprinkling of chives. This recipe is great for the fall when there’s a plethora of pumpkins and squash at the store.

Serves 4

2 tablespoons canola oil
2 cups pumpkin, peeled and chopped into cubes or 2 cups butternut squash, peeled and chopped into cubes
1 small onion, minced
3 cloves garlic, crushed
4 cups low sodium chicken or vegetable stock
1 bay leaf
1 sprig fresh thyme
1/2 teaspoon dried oregano
1 tablespoon fresh parsley, chopped
1 tablespoon fresh cilantro, chopped
1/2 teaspoon salt
1/2 teaspoon brown sugar
1 cup light coconut water
1/4 teaspoon hot pepper sauce*
Greek yogurt, for garnish*
chives, chopped for garnish


Adult: Place the oil into a 4 quart saucepan over medium heat. Add the squash and toss to coat in the oil. Add the onion and garlic. Cover, turn heat down to medium-low and let the vegetables sweat for about 3 minutes.

Kid: Add the stock, bay leaf, thyme, oregano, parsley, cilantro and salt to the pot. Cover and simmer for about 10 minutes, or until the pumpkin is tender when pierced with a fork.

Adult: Remove the bay leaf and discard. Remove the vegetables carefully using a slotted spoon. Transfer to a blender or food processor and puree until smooth. Return the pureed veggies to the pot, add the sugar and coconut water. Stir to mix.

Together: Allow the soup to simmer for about 5 more minutes, or until it reduces by 1/4. Season with the pepper sauce, if using, stir and simmer for about 2 minutes more. Divide between 4 bowls.

Kid: Garnish each bowl with a spoonful of Greek yogurt, if using. Sprinkle some chopped chives over each servings and enjoy!

After you make this soup, let us know if you have any suggestions for other parents attempting this soup at home. 

Source: This recipe comes to us, with permissions, from the novel Stir It Up by Ramin Ganeshram. Photo credit Jean Paul Vellotti

We’ve teamed up with the Kids Cook Monday initiative to bring you a weekly recipe that encourages families to set aside the first night of every week for cooking and eating together as a family. Be sure to check out their website for more great ideas on how to empower your kids in the kitchen!

Your daily dose of joy and connection
Get the Tinybeans app