Red Peas Soup is a deeply flavorful, nourishing dish that holds cultural significance in many Caribbean and global cuisines, particularly Jamaican cooking. Traditionally enjoyed on Saturdays or special family gatherings, this soup is known for its rich broth, hearty texture, and robust combination of red peas (kidney beans), meat, vegetables, and aromatic herbs. It is not just a soup—it is a complete meal in a bowl.
What makes Red Peas Soup (with Beans & Meat) truly special is its balance of nutrition and comfort. The beans provide plant-based protein and fiber, while the meat adds richness, depth, and satiety. Slow simmering allows the flavors to meld beautifully, creating a thick, stew-like consistency that is both filling and incredibly satisfying.
This soup is perfect for cooler days, meal prepping, or feeding a crowd. It is economical, adaptable, and forgiving, making it suitable for beginner cooks while still appreciated by seasoned home chefs. Whether you prepare it traditionally or adapt it to your personal taste, Red Peas Soup is a timeless recipe that brings warmth, comfort, and nourishment to the table.
Ingredients
Equipment
Method
- Rinse beans thoroughly and soak overnight in plenty of water. Drain before cooking.
- Rinse beef and salted meat. Cut into medium chunks.
- In a large pot, heat oil over medium heat. Add onions and garlic, sauté until fragrant.
- Add soaked beans, beef, and salted meat to the pot. Stir well.
- Pour in water or broth until ingredients are fully submerged.
- Add thyme, scallions, Scotch bonnet, spices, and black pepper. Bring to a boil, then reduce heat and simmer for 60–90 minutes.
- Add carrots, potatoes, and pumpkin. Continue cooking until tender.
- Drop dumplings into the soup and cook for 15–20 minutes.
- Taste and adjust salt and spices as needed.
- Remove Scotch bonnet and thyme stems. Stir well and let rest before serving.
Notes
Nutritional Facts and Total Calories
(Per Serving – Approximate)- Calories: 420 kcal
- Protein: 30g
- Carbohydrates: 38g
- Fat: 14g
- Fiber: 10g
- Sodium: 750mg
Red Peas Soup (with Beans & Meat)
Ingredient Notes
Red Kidney Beans (Red Peas):
Red peas are the foundation of this soup. When soaked and simmered, they become creamy on the inside while thickening the broth naturally. They are high in protein, fiber, iron, and complex carbohydrates.
Beef:
Beef shank or stew beef works best due to its connective tissue, which breaks down during cooking to enrich the soup. Bones add even more flavor and body to the broth.
Salted Meat or Smoked Beef:
This ingredient adds traditional depth and smokiness. It should be rinsed or soaked beforehand to reduce excess salt.
Water or Beef Broth:
Water allows the natural flavors to develop gradually, while beef broth intensifies richness. Either works well depending on preference.
Onion:
Onions create a savory base and add natural sweetness as they cook down.
Garlic:
Garlic enhances aroma and depth, complementing the earthy beans and beef.
Carrots:
Carrots add sweetness, color, and texture to balance the savory elements.
Potato:
Potatoes contribute starch, helping thicken the soup while making it more filling.
Pumpkin or Butternut Squash:
This adds subtle sweetness and creaminess, a hallmark of authentic red peas soup.
Dumplings (Spinners):
These flour-based dumplings make the soup hearty and traditional. They absorb flavors while adding chewiness.
Scallions:
Scallions provide a mild onion flavor and fresh aroma.
Thyme:
Fresh thyme is essential in Caribbean soups, delivering herbal depth.
Scotch Bonnet Pepper:
Used whole for flavor rather than heat. It should not be cut unless you want a spicy soup.
Spices:
Black pepper, allspice, and paprika enhance warmth and complexity.
Serving Instructions
Serve hot in deep bowls. This soup is traditionally enjoyed on its own but pairs well with crusty bread or hard dough bread. Garnish with fresh herbs for added aroma and presentation.
Tips
- Soak salted meat beforehand to control saltiness.
- For thicker soup, mash some beans before serving.
- Keep the Scotch bonnet whole to avoid excess heat.
- Stir occasionally to prevent sticking.
- Soup tastes even better the next day.
Storage Information
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 3 months.
- Reheating: Reheat on the stovetop over medium heat, adding water if needed.
Frequently Asked Questions (FAQs)
1. Can I make red pea soup without meat?
Yes, you can omit meat and use vegetable broth for a vegetarian version.
2. Do I have to soak the beans?
Soaking shortens cooking time and improves digestion, but it’s optional if you cook longer.
3. How spicy is this soup?
Mild when the Scotch bonnet is kept whole. Cutting it increases heat significantly.
4. Can I use canned beans?
Yes, but reduce cooking time and liquid accordingly.
5. What dumplings work best?
Traditional spinners or simple flour dumplings work perfectly.
6. Can I use a pressure cooker?
Yes, pressure cooking reduces cooking time by half.
