Name: Caribbean Ochro Soup (Trinbago Style)
Prep time: 15 min
Cook time: 40 min
Yield: 1545.66 grams
Ingredients: 1 tablespoon of vegetable oil, palm kernel/ grapeseed/ olive oil (14 g); 1 medium slice (2-1/2" dia) of onions, raw (110 g); 3 cloves of garlic, raw (9 g); 1 chopped cup of celery, raw (101 g); 1/2 cup of pimento, canned (96 g); 3 springs of thyme, fresh (2 g); 1 small unit (3" long) of onions, spring or scallions (includes tops and bulb), raw (5 g); 16 pods (3" long) of okra, raw (190 g); 1 unit yields of lime juice, raw (44 g); 1/2 cup (1" cubes) of pumpkin, raw (58 g); 2 medium sized of green Banana (Lauki) (200 g); 6 cups (16.9 fl oz) of spring Water (1512 g); 6 cups of soup, stock, fish, home-prepared (1398 g); 1 tsp, ground of spices, pepper, black (2 g); 2 pinches of salt, sea (1 g); 1 tsp of spices, paprika (2 g); 1 tsp of sauce, ready-to-serve, pepper or hot (5 g)

a traditional Caribbean ochro (okra) soup recipe, commonly prepared in Trinidad and Tobago. This is a one-pot, balanced meal that can be adapted for meat, seafood, or vegetarian preferences.

Ingredients

or1 tablespoon of vegetable oil, palm kernel/ grapeseed/ olive oil (14 g)

or1 medium slice (2-1/2" dia) of onions, raw (110 g)

or3 cloves of garlic, raw (9 g)

or1 chopped cup of celery, raw (101 g)

or1/2 cup of pimento, canned (96 g)

or3 springs of thyme, fresh (2 g)

or1 small unit (3" long) of onions, spring or scallions (includes tops and bulb), raw (5 g)

or16 pods (3" long) of okra, raw (190 g)

or1 unit yields of lime juice, raw (44 g)

or1/2 cup (1" cubes) of pumpkin, raw (58 g)

or2 medium sized of green Banana (Lauki) (200 g)

or6 cups (16.9 fl oz) of spring Water (1512 g)or6 cups of soup, stock, fish, home-prepared (1398 g)

or1 tsp, ground of spices, pepper, black (2 g)

or2 pinches of salt, sea (1 g)

or1 tsp of spices, paprika (2 g)

or1 tsp of sauce, ready-to-serve, pepper or hot (5 g)

Preparation

Heat oil in a large pot. Sauté onion, garlic, celery, pimento, thyme, scallion, and black pepper until fragrant.

Pour in water/stock. Add pumpkin and ground provisions. Bring to a boil and simmer until partially tender.

Add sliced ochro and lime juice. Stir gently. Add whole scotch bonnet ( if pepper sauce not available.

Cook uncovered for 20–30 minutes, stirring occasionally, until ochro breaks down and soup thickens naturally.

Taste and adjust salt. Remove scotch bonnet before serving.

Nutritional information

	Per 100 g	Per portion (258 g)	% DRI
Energy	39 kcal	101 kcal	5 %
Fat	1 g	4 g	5 %
Fatty acids, total saturated	1 g	2 g	11 %
Cholesterol	0 mg	1 mg	0 %
Sodium	106 mg	273 mg	11 %
Carbohydrate	6 g	15 g	5 %
Sugars	1 g	3 g
Fiber	1 g	3 g	13 %
Protein	2 g	4 g

Recipes ofIola Prieto

Nutritional Therapist · B8120181569

IKhan Move and StayMoving...

Caribbean Ochro Soup (Trinbago Style)

Saturday, January 03, 2026