Published:
Dec 30th 2020
by 
Nutritionally reviewed by 
Last updated: Sep 1st 2025
Trinidad Corn Soup is a delightful dish that showcases the vibrant flavors of the Caribbean through its combination of sweet corn, creamy coconut milk, and hearty vegetables. This comforting soup is perfect for any occasion, especially during festive seasons like Carnival, when it warms the hearts of locals and visitors alike. With its simple preparation method and nourishing ingredients, this recipe offers a satisfying vegetarian meal that is both delicious and easy to make at home.
This Trinidad Corn Soup offers a delightful blend of rich flavors, combining sweet corn and creamy coconut milk with a touch of spice. It's easy to prepare, making it perfect for both novice and experienced cooks. Plus, this versatile dish can be made ahead and frozen, ensuring a comforting meal is always within reach.
Key nutrients
- Fiber: from split peas, corn, pumpkin, and sweet potatoes — supports fullness and digestive health
- Vitamin A: from pumpkin, carrots, and sweet potatoes — important for vision and immune function
- Plant protein: from yellow split peas — helps maintain muscle and supports satiety
- Potassium: from sweet potatoes and pumpkin — helps with fluid balance and nerve function
- Healthy fats: from coconut milk — provides energy and aids absorption of fat-soluble vitamins
- Vitamin C: from bell peppers and cilantro — supports immune health and helps absorb iron from plants
Why it matters
- Vegetable-rich soups like this recipe can help increase daily nutrient intake.
- Fiber from legumes and vegetables may support healthy digestion.
- Plant-based proteins are a good alternative to animal sources for many diets.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — broth, salt, and pepper sauce may add sodium; taste before adding extra salt.
- Saturated fat — coconut milk increases saturated fat; use moderate portions if limiting intake.
- Spice level — scotch bonnet pepper can make the soup very spicy; adjust to your preference.
Make it even better
- Use low-sodium broth to help manage sodium content.
- Add leafy greens like spinach for extra vitamins and minerals.
- Swap some flour for whole wheat or gluten-free blends in dumplings for more fiber.
- Add beans for extra plant protein and fiber variety.
- Squeeze fresh lime before serving to boost vitamin C and flavor.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- EatRight.org — Nutrition - Used for general nutrient roles and healthy eating guidance.
- CDC - Referenced for information on fiber, vitamins, and balanced meals.
Best fit
- Vegetarian: Contains no meat, poultry, or fish; uses plant-based ingredients and broth.
- Lacto Vegetarian: Includes coconut milk, no animal rennet or eggs present.
- Vegan (with modification): Use vegetable broth and confirm no animal-derived ingredients.
Use with caution / avoid
- Gluten Free: Contains wheat flour dumplings; not suitable unless modified.
- Diabetic Friendly: Contains starchy vegetables and flour dumplings; may raise blood sugar if portions are large.
- Low Sodium: Broth and added salt may increase sodium; limit if following a low sodium plan.
Helpful modifications
- Use gluten-free flour for dumplings to suit gluten-free diets.
- Reduce or omit added salt and use low-sodium broth for lower sodium content.
- Increase non-starchy vegetables like spinach or callaloo for added fiber and nutrients.
- Replace some sweet potatoes or pumpkin with extra carrots for lower glycemic impact.
Pair with: A fresh green salad or steamed leafy greens to boost fiber and balance the meal.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: wheat/gluten, tree nuts (coconut).
-
wheat/gluten
Where it appears: All-purpose flour in the dumplings.
Swap: Use a gluten-free flour blend suitable for dumplings.
-
tree nuts (coconut)
Where it appears: Coconut milk in the soup base.
Swap: Use oat milk or soy milk for a nut-free creamy texture.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - Used for identifying the major allergens in U.S. food labeling.
- Food Allergy Research & Education - Tree Nut Allergy - For guidance on coconut as a tree nut allergen.
Clean
- Wash hands with soap and water before and after handling ingredients.
- Rinse fresh vegetables and corn under running water before use.
- Clean cutting boards, knives, and surfaces after prepping produce.
Separate
- Use separate utensils for raw and cooked ingredients to avoid cross-contamination.
- Keep uncooked dumpling dough away from ready-to-eat foods.
Cook
- Simmer soup until all vegetables and split peas are fully tender.
- Ensure dumplings are cooked through before serving; they should not be doughy inside.
Chill
- Cool leftovers to room temperature within 2 hours before refrigerating.
- Store soup in airtight containers in the refrigerator for up to 4 days.
- Reheat leftovers until steaming hot throughout before eating.
References
- FoodSafety.gov — Safe Food Handling - Advice on cleaning, separating, cooking, and chilling foods safely
- Corn soup is a beloved street food in Trinidad, especially during Carnival and festive gatherings.
- Yellow split peas add a creamy texture and boost plant-based protein in this Caribbean classic.
- Fresh corn on the cob gives the soup its signature sweetness and hearty bite.
- Coconut milk lends a rich, velvety finish and subtle tropical flavor to the broth.
- Scotch bonnet pepper is often used whole to infuse heat without overpowering the soup.
Name & origins
This soup is a staple of Trinidadian cuisine, blending African, Indian, and Creole culinary influences.
Ingredient spotlight
- Corn: Adds sweetness and texture, making the soup both hearty and satisfying.
- Yellow split peas: Create a creamy base and provide plant-based protein.
- Coconut milk: Delivers richness and balances the spices with natural sweetness.
- Scotch bonnet pepper: Infuses gentle heat and authentic Caribbean flavor.
Technique tidbit
Sautéing aromatics like garlic, onion, and celery first deepens flavor before simmering the soup base.
Before you start
- Gather all ingredients and tools to streamline your cooking process.
- Ensure your pot is large enough to accommodate the soup without overflowing.
- Soak yellow split peas overnight for optimal tenderness.
During cooking
- Sauté garlic, onions, and celery until onions are translucent for best flavor.
- Watch for the split peas to soften; they should be tender but not mushy.
- Avoid browning the onions to prevent bitterness in the soup.
- Add dumplings gradually to prevent overcrowding and ensure even cooking.
Make-ahead & storage
- Prepare the soup base ahead and refrigerate for up to 3 days.
- Reheat gently on the stove, stirring occasionally for even warmth.
Common mistakes
- Overcooking vegetables → Add them later to maintain texture and color.
- Skipping seasoning adjustments → Taste before serving to enhance flavors.
Serve with
- Warm, crusty bread or traditional Caribbean hard dough bread for dipping.
- A simple green salad dressed lightly with vinaigrette for freshness.
- Hot pepper sauce on the side for those who enjoy extra spice.
Toppings & textures
- Sprinkle chopped cilantro or fresh thyme for a burst of color and aroma.
- Add a squeeze of lime or lemon to brighten the flavors.
Occasions
- This recipe shines at potlucks, family gatherings, or as a comforting weeknight meal.
Substitutions
- If you lack yellow split peas, use green split peas or red lentils for similar texture and protein.
- For a dairy-free option, replace coconut milk with almond milk or cashew cream for a different flavor.
- If fresh corn is unavailable, use frozen or canned corn kernels; adjust cooking time as needed.
- Swap scotch bonnet pepper with habanero or jalapeño for milder heat, or omit for no spice.
- Use vegetable broth instead of chicken broth for a vegetarian-friendly version of this recipe.
- Flour for dumplings can be substituted with whole wheat flour or gluten-free flour blends.
- Replace pumpkin with butternut squash to maintain sweetness and texture in the soup.
Variations
- Add cooked beans like kidney beans or black-eyed peas to increase protein and variety in the soup.
- Incorporate leafy greens such as spinach or callaloo towards the end of cooking for added nutrients.
- Use smoked paprika or chipotle powder to introduce a smoky flavor twist without changing core ingredients.
- Add shredded coconut as a garnish for extra texture and enhanced coconut flavor in this recipe.
- Create a vegan version by ensuring the broth is vegetable-based and omitting any animal-derived ingredients.
- Make the dumplings sweeter by adding a touch of cinnamon or nutmeg to the dough for a subtle spice note.
Refrigerate
- Cool the soup to room temperature, then transfer to an airtight container.
- Enjoy refrigerated leftovers within 3 to 4 days for best quality.
Freeze
- Freeze in portions using freezer-safe containers, leaving space for expansion.
- Thaw overnight in the refrigerator before reheating.
Reheat
- Reheat on the stove over medium heat, stirring occasionally until hot throughout.
- Add a splash of water if the soup thickens too much during reheating.
Repurpose ideas
- Use as a base for a hearty vegetable stew by adding fresh veggies.
- Blend into a smooth dip and serve with crusty bread or crackers.
- Oil: Used to sauté the garlic, onions, and celery, forming the flavorful base of the soup.
- Garlic: Adds a rich, aromatic flavor essential to Caribbean cooking.
- Onion: Provides sweetness and depth to the soup’s flavor.
- Celery Stalk: Adds a subtle crunch and fresh taste to balance the soup.
- Yellow Split Peas: The main protein source that thickens and enriches the soup.
- Corn Kernels: Contributes natural sweetness and texture.
- Thyme: A fragrant herb that enhances the overall aroma and taste.
- Water: Essential for cooking the ingredients and creating the soup base.
- Broth: Adds savory depth and boosts flavor complexity.
- Cilantro Leaves: Provides a fresh, bright herbal note.
- Coconut Milk: Gives the soup a creamy texture and subtle sweetness.
- Scotch Bonnet Pepper: Adds heat and authentic Caribbean spice.
- Fresh Corn Ears: Adds bulk and a fresh corn flavor in chunks throughout the soup.
- Carrot: Offers natural sweetness and color.
- Green Bell Peppers: Adds mild bitterness and crunch.
- Red Bell Peppers: Provides sweetness and vibrant color contrast.
- Pumpkin: Contributes creaminess and earthy sweetness.
- Sweet Potatoes: Adds heartiness and natural sweetness to balance spices.
- Pepper: Enhances overall seasoning with mild heat.
- Pepper Sauce: Optional for extra spiciness according to taste preference.
- Salt: Essential for bringing out all flavors in the soup.
- Sugar: Balances acidity and enhances natural sweetness in the dumplings.
- Flour: Used to make dumplings that add texture and substance to the soup.
What can I use if I don't have fresh corn ears?
You can substitute fresh corn ears with frozen or canned corn kernels. Adjust the cooking time as needed, since these alternatives may cook faster than fresh corn.
How do I control the spiciness of the soup?
Add the scotch bonnet pepper whole and remove it before serving to infuse flavor without too much heat. You can also reduce or omit the pepper sauce to suit your spice preference.
Can I make this soup vegan?
Yes, use vegetable broth instead of chicken broth and ensure no animal-derived ingredients are added. The recipe is naturally vegetarian and can easily be made vegan with these substitutions.
Time & Serves
Ingredients
2 tablespoons Oil
3 cloves Chopped Garlic
1/4 cup Chopped Onion
1 chopped Celery Stalk
2/3 cup pre-soaked Yellow Split Peas
1 cup strained Corn Kernels
2 sprigs Thyme
6 and 1/2 cups Water
3 cups Broth
2 Chopped Cilantro Leaves
1 and 1/2 cups Coconut Milk
1 scotch Bonnet Pepper
5 ears of fresh Corn cut into 2 inch pieces
1 large cubed Carrot
1/2 cup chopped Green Bell Peppers
1/2 cup chopped Red Bell Peppers
1 cup cubed Pumpkin
1 cubed medium Sweet Potatoes
1 teaspoon Pepper
Pepper Sauce to taste
Salt
Sugar
1 cup Flour
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I miss corn soup so much! I…
I miss corn soup so much! I tried this recipe at home and the corn soup came out creamy and delicious! I love how you added the dumplings. That was my fav part.