First generation Dominican Afro-Latina. Bronx Native. Rugby player. Former teacher. Product of NYCHA.
As a NASM certified personal trainer and a certified physical and health education teacher, I have a different approach to fitness for women that goes against the status quo, especially in the Afro Latina/Caribbean space. Instead of focusing on losing weight, eating very few calories, and obsessing over the scale, I see fitness as a tool for women to build confidence.
I used to hate soup. Growing up, I only had it when I was sick, so in my mind soup meant you were already down bad. Now that I’m older and wiser, I know what’s up. Caribbean chicken soup is preventative medicine. This is the kind of dish packed with micronutrients from herbs, root vegetables, and aromatics that support immunity, digestion and hydration.
Warm, mineral-rich broth helps your body recover from stress, training, and long days, which is why our elders always had a pot on the stove. We weren’t supposed to eat this only when we’re sick 🤒 we’re supposed to eat it so we don’t get sick in the first place 😏.
Layered Flavor = Easy, Foolproof Soup
Once you understand layering flavor, soup becomes one of the easiest meals you can make. Browning the chicken properly builds depth without needing a cup of oil or added sugar. Then you add your base, season as you go and let the soup do its thing. Each layer brings something different: savory, herbal, earthy, and that’s why the final result tastes rich without feeling heavy. This soup reheats beautifully on the stovetop or in the microwave, making it ideal for meal prep. Honestly, it tastes even better the next day.
This is truly a one-pot, hit-your-macros meal. You’ve got high-quality protein from the chicken (and bone broth if you use it), carbs from root vegetables for sustained energy and a ton of vitamins and minerals from the herbs and vegetables. I mean, when else are you out here eating pumpkin? It’s filling, nourishing and practical. And if this isn’t how your granny/abuelita made it, that’s okay. This is a simple, flexible recipe meant to be tweaked so make it spicy, make it thicker, adjust it to your taste and your preferences. Soup stays in rotation now. Find the full recipe below.
Caribbean Chicken Soup
This chicken soup is high in protein, perfect for meal prep and full of nourishing flavors. With herbs, root vegetables and layered seasonings, it reheats beautifully and brings comfort and deep Caribbean flavors to every bowl.
Brown the chicken: Heat olive oil in a large pot over medium-high heat. Add the chicken drumsticks and brown on all sides. Season your chicken to your preference the night before or let it marinate for at least 30 mins. My seasoning mix is: salt, pepper, garlic powder, onion powder, oregano, salt free all purpose seasoning, paprika and thyme.
Build the base: Stir in the tomato paste, sofrito, pumpkin, and celery. Mix well so everything is coated and lightly caramelized.
Add aromatics: Add half of the white onion, thyme, salt, all-purpose seasoning, and black pepper. Stir to combine.
Add liquids: Pour in the chicken stock and water. Bring to a boil, then reduce to a simmer.
Layer the herbs and spices: Add culantro, cilantro, scallion, and allspice balls. Pour in any leftover chicken seasoning juices. Cover and let simmer for 25–30 minutes.
Thick soup: Remove the onion and pumpkin from the pot and blend until smooth. Stir the mixture back into the soup to thicken. Taste and adjust seasoning!!! Every new layer needs seasoning.
Add vegetables in stages: Add the sweet corn and simmer for 10 minutes. Then add the potato, carrots, and taro root. Simmer another 10 minutes, or until vegetables are tender.
Finish and serve: taste and adjust seasoning as needed. Shred some of the chicken directly in the pot for extra texture. Serve hot or allow to cool before storing for meal prep.
