caribbean

Caribbean Pumpkin Soup with Smoked Turkey and Dumplings

This simmered dish pairs pumpkin or kabocha squash, peeled and cubed with smoked turkey, diced, chicken broth and yellow onion, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

45 g Protein

84 g Carbohydrates

15 g Fat

9 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

288g pumpkin or kabocha squash, peeled and cubed 130 kcal
108g smoked turkey, diced 184 kcal
405g chicken broth 24 kcal
63g yellow onion, chopped 25 kcal
5g garlic, minced 7 kcal
9g vegetable oil 80 kcal
2g fresh thyme 2 kcal
54g all-purpose flour 197 kcal
36g water 0 kcal
2g salt 0 kcal
1g black pepper 2 kcal

Cooking instructions

all-purpose flourwatersalt
Mix flour with salt and enough water to form a firm dough. Pinch into small dumplings and set aside.
yellow oniongarlicvegetable oil
Preheat an air fryer to 400 F/200 C and brush or spray the food with the listed oil. Saute onion and garlic 2 minutes.
pumpkin or kabocha squashsmoked turkeychicken brothfresh thyme
Add pumpkin, smoked turkey, thyme, and broth. Bring to a simmer and cook 15 minutes until pumpkin is very soft.
pumpkin or kabocha squash
Use a potato masher to partially mash the pumpkin for a thick soup (leave some chunks).
saltblack pepper
Drop in dumplings, cover, and simmer 8 to 10 minutes until cooked through. Taste and adjust salt and pepper.