Sopa de Caracol: Hearty Honduran Conch Soup Made Easy

Ingredient Overview & Easy Swaps

• Conch (300g):
  Fresh or frozen conch is traditional; tenderize if needed and cut into bite-size pieces.
  Swap: Use squid, clams, firm white fish, shrimp, or even scallops if conch isn’t available.

• Coconut Milk (200ml):
  Use full-fat for the richest flavor.
  Lighter? Use light coconut milk or half coconut milk, half water.

• Onion (50g):
  Yellow or white onion gives a sweet and savory base.

• Plantains (2 medium, about 200g):
  Ripe plantains are best for natural sweetness—look for yellow with black spots.
  Can’t find plantains? Use ripe bananas or small chunks of sweet potato.

• Oil (2 tbsp):
  Vegetable, canola, or coconut oil for sautéing.

• Water (500ml):
  Provides enough broth for a hearty soup.

• Salt (1 tsp):
  Bring out all the flavors.

Optional Add-ins:

• Chopped cilantro, thyme, or parsley

• A squeeze of lime at serving

• Scotch bonnet or habanero for a hit of Caribbean heat (add whole for mild heat, fish out before serving)

Nutrition Facts (Per Serving)

Recipe serves 2 large bowls (with rice not included):

• Calories: ~370 kcal

• Protein: 21g

• Fat: 15g

• Carbohydrates: 36g

• Fiber: 4g

• Sugar: 9g

• Sodium: 830mg

• Vitamin C: 36% Daily Value

• Iron: 18% Daily Value

Noteworthy:

• High in lean protein and potassium

• Naturally gluten- and dairy-free

• Creamy, full of healthy fats from coconut and good-for-you carbs from plantains

Step-by-Step Instructions (Beginner-Friendly!)

1. Sauté the Onion

1. Heat 2 tbsp oil in a large soup pot over medium heat.

2. Add chopped onion (50g) and sauté for 5 minutes until translucent and fragrant.

2. Add Conch, Coconut Milk, and Broth

1. Add 300g conch (cleaned and cut into bite-sized pieces) to the pot and stir for 1 minute.

2. Pour in 200ml coconut milk, 500ml water, and 1 tsp salt.

3. Stir well, bring to a gentle simmer, then cover and cook for 30 minutes. This helps the conch become tender and the flavors meld.

3. Add Plantains

1. While the conch simmers, peel and slice 2 ripe plantains (200g) into thick rounds or half-moons.

2. Add sliced plantains to the soup after it has simmered for 30 minutes.

3. Continue cooking for 10 minutes, until plantains are soft and infused with coconut flavor.

4. Taste & Serve

• Taste the soup and add more salt if needed.

• Serve hot in bowls, with steamed white rice spooned into the soup or served alongside.

• Garnish with chopped herbs or a squeeze of lime for extra flavor.

Tips and Tricks for the Best Sopa de Caracol

• Tenderize the conch: If conch is tough, gently pound with a meat mallet before cutting.

• Don’t overcook plantains: Add ripe plantains near the end so they stay sweet and soft, not mushy.

• Layer flavor: Add a sprig of thyme or cilantro for herbal fragrance.

• Spice it up: For a true Caribbean kick, add half a Scotch bonnet pepper while simmering—just remember to remove before serving!

• Make ahead: Soup gets even better after resting in the fridge overnight.

Creative Serving Ideas

• Classic: Serve with a side of rice and fresh lime wedges.

• With Avocado: Top bowls with sliced avocado, extra herbs, or thinly sliced chili.

• Party Style: Serve in small bowls as an appetizer at a tropical dinner party.

• For Kids: Slice plantains thin and serve some crispy pan-fried “plantain chips” on top.

Frequently Asked Questions (FAQ)

Q: I can’t find conch—what else works?
A: Try squid, clams, shrimp, white fish, or scallops for a similar texture.

Q: Can I use green (unripe) plantains?
A: Ripe yellow plantains are classic for sweetness, but you can use green for starchier, less sweet soup.

Q: Is the soup coconut-heavy?
A: Coconut milk offers creaminess but isn’t overpowering—reduce or dilute if you want it lighter.

Q: Can I store leftovers?
A: Yes! Sopa de Caracol keeps 2–3 days in the refrigerator, and flavors improve overnight.

Q: Is this gluten-free?
A: Absolutely! Just use gluten-free sides.