Caribbean Ham and Plantain Soup for a Tropical Dinner

Picture a steamy bowl ofsoup that has the flavor of a Caribbean sunset.

Sweet andsavory, loaded with soul-warming flavor, this dish is more than a meal — it’s a testament to culture and harmony.

In just about 30 minutes, it’s a great cozy tropical dinnerto fuel your body and nourish your taste buds.

The Star Ingredients

Let’s begin withthe soul of this soup: plantains and ham.

Plantains are the unsung heroes here, and while I have, as of late, embraced cooking them tovarious degrees of doneness, I realize that most people’s plantain consumption comes in the form of frying to within an inch of their unctuous little lives.

They’re starchy anda little sweet, packed with nutrients. Think of them asthe less sweet, more rugged cousin of bananas, and perfect for savory meals.

Then there’s the ham. It is salty, smoky, and gives this soup a proteinjolt that takes it from starter to a main-course hit.

Why this combo works

• Plantains are a source of carbs, fiber and vitamins (such as A,C and B6).
• Ham provides protein (as much as7.8g per serving) and richness — just watch the salt.

Nutritional Breakdown

Here’s everything that’son the plate:

Nutrient	Approximate Value per Serving	% Daily Value*
Calories	140–190 kcal	7–10%
Total Fat	1.2–7.8 g	2–10%
Saturated Fat	0.5–2.4 g	2–10%
Cholesterol	0–24 mg	0–8%
Sodium	258–1629 mg	11–68%
Total Carbohydrates	17–31 g	6–10%
Dietary Fiber	1–3 g	4–11%
Sugars	0–11 g	–
Protein	1–7.8 g	2–16%
Potassium	291–663 mg	8–18%
Vitamin A	63 µg (from plantains)	–
Vitamin C	23 mg (from plantains/onions)	–
Vitamin B6	0.29 mg (plantains)	–
Magnesium	57 mg (plantains)	–

*Daily Values may behigher or lower depending on recipe variation such as type of ham, and added ingredients.

Health Highlights

Plantains

Plantains are the star here. They are low in fat but highin potassium (good for the heart) and in vitamin C (hello, immunity boost!). Theirfiber helps keep you full, and their natural sugars serve as foil to the ham’s saltiness.

Ham

In addition, 7.8g of protein is added to yourcup of ham (great for muscle repair). But mind thesodium: Depending on the brand, it can clock in at 1629mg (68% of the daily allowance). Choose low-sodiumham, or rinse it before cooking to reduce it.

Sodium Alert 

The brothand ham are potentially high in sodium. If you’re watching your sodium, you may wantto go easy on the ham or use homemade stock.

Why This Soup Works

30 Minutes to Tropical Bliss

This isn’t Sunday-tomorrow stew, bubbling away forhours. Chop, sauté, simmer — and you’redone. Ideal for busy weeknights when you want something that feels nourishingand foreign.

Macronutrient Harmony

• Carbs: Groundedplantains (17–31g) for energy.
• Protein: Ham and a little fromveggies.
• Fats: Low (1.2–7.8g),mostly coming from ham.

It is a balanced meal that will not weigh youdown.

Tips to Make It Your Own

Ingredient Swaps

• Vegetarian? Trade ham for blackbeans or tofu.
• Low-sodium? Use no-salt-added broth and freshham.
• Extra veggies? Toss in a handful of spinach,or carrots, or peppers.

Serving Suggestions

Serve withcrusty bread or coconut rice. Top with avocado slices or a squeeze of lime for a pop offresh flavor.

Cultural Roots

Thissoup is not just food — it’s a story. Doyou puree the plantain with Greek salad flavors? 

Plantains are a staplecrop which represent resourfulness as ham, which mirrors European and native influences. Together, they form a dishthat’s both humble and bright, just like the islands.

Final Thoughts

This soup is a social distance-friendly love letter to the Caribbean as awhole: fast, nourishing and jammed with soul.

It’s a meal that satisfies body and soul, whether you’re in needof comfort or yearning for a tropical getaway. Just don’t skimp on thatlime wedge. 🌺