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Recipe: Rainbow Caribbean Soup

This week’s recipe features a staple of Southern, Cajun, and Creole cuisine – okra! In the Caribbean islands, okra is cooked and enjoyed in soup, often with fish or chicken.

First cultivated in Ethiopia in the 12th century B.C., okra grows quickly in warm weather. Nutritionists recommend this low-calorie vegetable for its cholesterol controlling ability. It is also rich in dietary fiber, helps in smooth digestion and reduces constipation.

Okra is a good source of folates. Consuming folates during pregnancy helps decrease the chance of defects in babies. Here at Walk Georgia, we love foods that are rich in vitamins and minerals, and the okra does not disappoint. It is packed with vitamin C, vitamin K, and the B-complex group. So it’s good for your immunity, bones, skin, vision, and can also protect you from developing lung and oral cavity cancers!

Okra is in season from May through October, and you can stop by your local farmer’s market to pick them up at a bargain price!


For Soup:

2 tablespoons vegetable oil
1½ yellow onions, peeled and minced
4 skinless boneless chicken breasts, chopped
6 minced garlic cloves
2 tablespoons chopped parsley
3 bell peppers—red, orange, and yellow–seeded and chopped
3 carrots, peeled and chopped
2 red potatoes, chopped
1½ cups chopped purple cabbage
1½ cups cubed pumpkin or sweet potato
1 zucchini, chopped
3 okras, sliced
1½ cups chopped baby spinach
Sea salt and black pepper to taste

For Wheat Dumplings:

1 cup whole-wheat flour
1 tablespoon olive oil
1 teaspoon sea salt


  1. The soup: In a large stockpot, warm the oil over moderate heat. Add the onions and cook until soft, about 5 minutes. Add the chicken, garlic, parsley, peppers, and 1 cup of water and cook for 5 minutes. Add the remaining ingredients and 11 cups of water. Bring to a boil, then reduce the heat to low and simmer for 30 minutes.
  2. The wheat dumplings: In a large bowl, combine the whole-wheat flour, sea salt, and olive oil. Drizzle ¼ cup water in slowly and knead for 2 minutes. Shape into small balls and flatten. Add to soup during its last 10 minutes of cooking and then serve.

Nutritional Information:

Calories 300

Fat 11g

Carbohydrates 32g

Protein 19g

Recipe courtesy of Let’s Move!