Published:
Jan 26th 2022
by 
Nutritionally reviewed by 
Last updated: Oct 12th 2025
This Jamaican Red Peas Soup stays true to island tradition — rich, hearty, and full of bold flavor — yet completely vegan. It’s made with red kidney beans simmered slowly with coconut milk, ground provisions, and fragrant herbs like thyme, scallion, and pimento. Each bowl is thickened naturally with spinners (small flour dumplings) for a classic Jamaican texture.
Pro Tip This recipe delivers a rich and hearty flavor that captures the essence of Jamaican cuisine. It's easy to prepare and perfect for meal prep, making it a great option for busy weeknights. Plus, it freezes well, allowing you to enjoy a comforting bowl of soup whenever you crave it.
Key nutrients
- Fiber: from red kidney beans, sweet potato, and yam — supports digestion and helps promote fullness.
- Plant protein: from red kidney beans — helps maintain muscle and supports daily energy needs.
- Potassium: from sweet potato, yam, and coconut milk — important for fluid balance and nerve function.
- Healthy fats: from coconut oil and coconut milk — provide energy and help absorb fat-soluble vitamins.
- Vitamin A: from carrot and sweet potato — supports vision and immune health.
Why it matters
- Fiber and plant protein can help with satiety and digestive health.
- Potassium-rich foods may support healthy blood pressure.
- Healthy fats aid in nutrient absorption and add flavor.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — seasonings and salt can add up; taste before adding extra salt.
- Saturated fat — coconut milk and oil are higher in saturated fat; enjoy in moderation if needed.
Make it even better
- Add leafy greens like spinach for more vitamins and minerals.
- Use a reduced-fat coconut milk to lower saturated fat content.
- Limit added salt and adjust seasonings with herbs and spices instead.
- Serve with a fresh salad for extra fiber and nutrients.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- Harvard T.H. Chan School of Public Health — Vegetables and Fruits - For general benefits of plant-based ingredients.
- CDC — Nutrition - For information on nutrients and dietary balance.
Best fit
- Vegan: Contains only plant-based ingredients and no animal products.
- Vegetarian: Free from meat, poultry, fish, and seafood.
- Lacto Vegetarian: No dairy present, but fits as it excludes eggs and animal flesh.
- Low Cholesterol: Contains no cholesterol-rich animal products.
Use with caution / avoid
- Gluten Free: Contains all-purpose flour in spinners; not suitable unless using a gluten-free flour.
- Low Sodium: Contains added salt and seasoning; those limiting sodium should adjust or monitor portions.
- Low Fat: Includes coconut milk and oil, which are higher in saturated fat; limit if reducing fat intake.
- Diabetic Friendly: Contains starchy vegetables and flour; monitor portions if managing blood sugar.
Helpful modifications
- Use gluten-free flour for spinners to suit gluten-free diets.
- Reduce or omit added salt and use salt-free seasoning for lower sodium.
- Use light coconut milk and less oil to decrease saturated fat content.
- Increase non-starchy vegetables like spinach or bell peppers for more fiber and nutrients.
- Serve smaller portions of spinners or use whole-grain flour for added fiber.
Pair with: A fresh green salad or steamed leafy greens to boost fiber and micronutrients.
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 spinners (dumplings).
Swap: Use a gluten-free flour blend to make gluten-free spinners.
-
tree nuts (coconut)
Where it appears: Coconut milk, coconut cream, and coconut oil.
Swap: Use oat or soy milk and olive oil for a nut-free version.
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 to confirm the US Big 9 allergens and labeling requirements.
- Food Allergy Research & Education - Cited for coconut’s classification as a tree nut for labeling purposes.
Clean
- Wash hands with soap and water before handling ingredients.
- Rinse beans and all produce under running water before use.
- Clean utensils, cutting boards, and surfaces before and after prep.
Separate
- Use separate cutting boards for produce and any ready-to-eat foods.
- Keep raw ingredients apart from cooked soup to prevent cross-contamination.
Cook
- Simmer beans until fully tender to ensure safe consumption.
- Bring soup to a steady boil before reducing to simmer for even cooking.
Chill
- Cool soup to room temperature within 2 hours before refrigerating.
- Store leftovers in an airtight container in the fridge for up to 4 days.
References
- CDC — Food Safety - General food safety guidelines for home cooking.
- FDA — Produce Safety - Guidance on washing and handling produce safely.
- Red peas soup is a Jamaican comfort food, traditionally made with kidney beans and coconut milk for a creamy, hearty texture.
- Spinners—small, rolled flour dumplings—are classic in this soup, adding body and a chewy bite.
- Pimento berries (allspice) bring a warm, aromatic depth unique to Caribbean dishes.
- Scotch bonnet pepper is added whole for flavor, not heat, unless pierced during cooking.
Name & origins
This soup is a staple in Jamaican cuisine, known for its rich, coconut-infused broth and use of native ground provisions.
Ingredient spotlight
- Red kidney beans: The heart of the soup, giving it color, protein, and a creamy base when simmered.
- Coconut milk: Adds richness and a subtle sweetness, balancing the earthy beans and spices.
- Pimento berries: Offer a signature allspice warmth and fragrance essential to the dish.
- Spinners: Flour dumplings that thicken the soup and add satisfying texture.
Technique tidbit
Simmering beans with aromatics allows starches to thicken the soup naturally, while spinners absorb flavor as they cook.
Before you start
- Gather all ingredients and equipment for a smooth cooking process.
- Prepare a large pot for simmering the soup.
- Soak dried beans overnight for optimal texture and flavor.
During cooking
- Sauté aromatics until fragrant to enhance the soup's flavor.
- Look for a gentle boil before adding vegetables for even cooking.
- Avoid overcooking the vegetables to maintain their texture.
- Add spinners in batches to prevent overcrowding in the pot.
Make-ahead & storage
- Prepare the soup ahead and store in an airtight container in the fridge.
- Reheat gently on the stove, adding water if needed to refresh consistency.
Common mistakes
- Skip soaking beans → leads to longer cooking time and uneven texture.
- Overseasoning with salt → adjust gradually to avoid overpowering flavors.
Serve with
- Jamaican water crackers or hard-dough bread for a traditional touch.
- A fresh green salad with citrus dressing for a refreshing contrast.
- Spicy mango chutney to add a sweet and tangy kick.
Toppings & textures
- Chopped fresh cilantro or parsley for a burst of freshness.
- A squeeze of lime juice for brightness and acidity.
Occasions
- Perfect for cozy weeknight dinners or meal prep for the week.
- A great dish to bring to potlucks or family gatherings.
Substitutions
- If you lack red kidney beans, use black beans for a slightly different flavor and texture.
- For gluten-free options, substitute all-purpose flour with almond flour or a gluten-free blend for spinners.
Variations
- For a classic twist, add dumplings made from cornmeal instead of flour for a different texture.
- Incorporate diced bell peppers or spinach for added color and nutrition while keeping the essence of this recipe.
Refrigerate
- Cool the soup to room temperature before transferring to an airtight container.
- Consume within 3–4 days for best flavor and quality.
Freeze
- Freezing not recommended; the coconut milk may separate upon thawing.
Reheat
- Reheat gently on the stove until steaming hot throughout.
- Add a splash of water if the soup thickens too much during reheating.
Repurpose ideas
- Use as a flavorful base for a grain bowl topped with fresh veggies.
- Blend into a creamy dip for crackers or bread.
- Dried red kidney beans: Provides a hearty base and rich flavor for this recipe.
- Water: Essential for boiling the beans and creating the soup's body.
- Coconut oil: Adds a subtle sweetness and enhances the tropical flavor profile.
- Onion: Contributes aroma and depth to the overall flavor of the soup.
- Garlic: Infuses the soup with a robust and aromatic essence.
- Scallion: Offers a fresh, mild onion flavor that brightens the dish.
- Fresh thyme: Provides an earthy, herbal note that complements the other ingredients.
- Pimento berries: Adds a warm, spicy flavor reminiscent of allspice.
- Scotch bonnet pepper: Introduces a fruity heat, enhancing the soup's complexity (optional).
- Black pepper: Enhances overall flavor with its mild heat and pungency.
- Sea salt: Essential for balancing flavors; adjust to taste.
- Smoked paprika: Adds color and a subtle smokiness (optional for visual appeal).
- All-purpose seasoning: Enhances flavor with a blend of spices (or use a salt-free blend).
- Carrot: Provides natural sweetness and texture to the soup.
- Yellow yam: Contributes a starchy texture and earthy flavor.
- Sweet potato: Adds sweetness and creaminess to the dish.
- Cho cho (chayote): Offers a mild flavor and crunchy texture in this recipe.
- Full-fat coconut milk: Creates a creamy consistency and rich coconut flavor.
- Coconut cream: Optional for extra richness and creaminess in the soup.
- All-purpose flour: Used to make spinners, adding texture to the soup.
- Salt: Enhances flavors in the spinners; adjust as needed.
- Water: Added gradually to form a firm dough for spinners.
How long can red peas soup stay in the fridge?
You can safely leave Red Peas Soup in a covered container for up to 4 days.
Are kidney and red beans the same?
Kidney and red beans are not the same variety of bean. Kidney beans are much larger than their cousin, the red bean. They also tend to have a thicker skin as well as being more watery in flavor than the more intense bean flavor you get from red beans. Red beans have a pinkish color when they're dried.
What can I use instead of red kidney beans in this recipe?
If you lack red kidney beans, black beans can be used for a slightly different flavor and texture.
Time & Serves
Ingredients
2 cups dried red kidney beans (or 2 cans, drained and rinsed)
9 cups water (for boiling peas)
2 tablespoons coconut oil
1 onion, chopped
3 cloves garlic, minced
3 stalks scallion, chopped
3 sprigs fresh thyme
8–10 pimento berries (whole allspice)
1 Scotch bonnet pepper (whole; optional for mild heat)
1 teaspoon black pepper
1 teaspoon sea salt (adjust to taste)
1 teaspoon smoked paprika (optional for color)
1 teaspoon all-purpose seasoning (or salt-free blend)
1 medium carrot, diced
1 cup yellow yam, cubed
1 medium sweet potato, cubed
½ cho cho (chayote), peeled and chopped
1½ cups full-fat coconut milk
¼ cup coconut cream (optional for extra richness)
1 cup all-purpose flour (or gluten-free flour)
¼ teaspoon salt
⅓ cup water (add gradually)
Instructions
If using dried beans, rinse and soak overnight. Drain, rinse again, and add to a large pot with 9 cups of water, scallion, garlic, onion, and thyme. Bring to a boil, then lower heat and simmer 45–60 minutes until beans are tender. (Skip this step if using canned beans; start at Step 2.)
In a separate heavy pot, heat coconut oil over medium. Add onion, garlic, scallion, thyme, and pimento berries. Sauté until fragrant (about 3 minutes).
Transfer the cooked beans and liquid into the pot with the aromatics. Add coconut milk, coconut cream, black pepper, paprika, and salt. Stir well.
Stir in carrot, sweet potato, yam, and cho cho. Bring to a gentle boil, then reduce heat to medium-low.
In a small bowl, mix flour and salt, then add water slowly until a firm dough forms. Pinch small pieces and roll between your palms into long thin shapes. Add to the soup.
Drop in the whole Scotch bonnet pepper (do not burst it). Simmer uncovered 30–40 minutes, stirring occasionally, until the soup thickens and the vegetables and spinners are tender. For extra body, mash a few beans against the side of the pot.
Remove the Scotch bonnet and thyme stems. Adjust seasoning with more salt or black pepper if needed. Serve hot with Jamaican water crackers or hard-dough bread.
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