High-Protein Jamaican Pepperpot Soup
Why this version is better
Dropping the dumplings removes ~80 calories and 18g refined carbs per serving. Swapping full-fat coconut milk for light coconut milk (2 tbsp) cuts ~30 calories and 4g saturated fat per serving. Doubling the shrimp adds ~14g protein per serving with minimal calorie cost, pushing the dish solidly into high-protein territory.
Cooking note: Removing the flour-based dumpling spinners eliminates starch thickening; the blended callaloo still provides body. Reducing coconut milk from ½ cup to 2 tablespoons cuts saturated fat while preserving flavor. Increasing shrimp and adding extra beef keeps the broth protein-dense without altering the soup's liquid balance.
- 2 lbbeef chuck, cut into 1½-inch piecesSwap1½ lb beef chuckbeef chuck, cut into 1½-inch pieces
- 1 lbraw shelled, deveined shrimp, tail-onSwap½ lb raw shelled, deveined shrimpraw shelled, deveined shrimp, tail-on
- 2 tablespoonslight coconut milkSwap½ cup coconut milklight coconut milk
- 0.75 lbyellow yamsSwap1 lb yellow yamsyellow yams
- 0.75 lbmalanga cocoSwap1 lb malanga cocomalanga coco
- 1 teaspoonkosher salt (for beef)
- 1 teaspoonblack pepper
- 1 teaspoongarlic powder
- 4 cupsbeef stock
- 4 cupstap water
- 2 wholegarlic cloves, crushed
- 8 wholewhole allspice berries
- 3 cupscallaloo (or spinach/kale), cleaned and chopped
- 1 cupokra, chopped into ½-inch rounds
- 2 tablespoonsall-purpose seasoning
- 2 wholescallions, dark green tips removed
- 4 wholefresh thyme sprigs
- 1 wholewhole Scotch bonnet pepper
Original recipe from source
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