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15 Soursop Recipes

Soursop leaves and fruit

Introduction

Soursop, also known as graviola or guanábana, is a tropical fruit celebrated for its creamy texture and unique sweet-tart flavour. Packed with nutrients, minerals, and antioxidants, soursop is a versatile ingredient in vegetarian cuisine, offering both nutritional benefits and delightful taste. The following recipes showcase soursop in a variety of dishes, from refreshing smoothies and desserts to nourishing tonics and snacks. Each recipe is crafted to be plant-based, free of dairy and artificial additives, and easy to prepare with simple, wholesome ingredients. Whether you’re seeking a hydrating drink, a probiotic-rich tonic, or a sweet treat, these recipes highlight the vibrant flavours and health benefits of soursop.

1. Soursop Sea Moss Smoothie

Ingredients:

  • 1 cup fresh soursop pulp (seeds removed)
  • 2 tbsp soaked Irish sea moss gel
  • 1 cup spring water or coconut water
  • 1/2 ripe burro banana
  • 1 tsp date syrup or 2–3 soaked dates
  • 1 tsp key lime juice

Instructions:

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  1. Blend all ingredients until smooth and creamy.
  2. Serve immediately for a mineral-rich, energizing drink.

2. Soursop Nice Cream

Ingredients:

  • 2 cups frozen soursop pulp (seeds removed)
  • 1 frozen burro banana
  • 1/4 cup coconut milk
  • 1/2 tsp vanilla powder or extract (natural, non-alcoholic)

Instructions:

  1. Blend all ingredients until smooth.
  2. Serve immediately as soft-serve or freeze for 1–2 hours for a firmer texture.

3. Soursop & Ginger Herbal Elixir

Ingredients:

  • 1/2 cup fresh soursop pulp (seeds removed)
  • 1-inch piece fresh ginger (grated)
  • 1 tsp key lime juice
  • 1 tsp date syrup
  • 1.5 cups warm spring water (not exceeding 110°F/43°C)

Instructions:

  1. Mash soursop pulp and mix with ginger, lime juice, date syrup, and warm water.
  2. Steep for 5–10 minutes.
  3. Strain or serve as-is for a soothing, immune-boosting drink.

4. Soursop Mango Fruit Bowl

Ingredients:

  • 1/2 cup soursop pulp (seeds removed)
  • 1/2 cup diced mango
  • 1/4 cup diced cucumber
  • 1 tbsp shredded coconut (unsweetened)
  • 1 tsp key lime juice

Instructions:

  1. Combine all ingredients in a bowl.
  2. Chill for 10–15 minutes before serving for a refreshing tropical salad.

5. Soursop Herbal Tonic (Fermented Style)

Ingredients:

  • 1 cup soursop pulp (seeds removed)
  • 2 cups spring water
  • 2 tbsp raw date syrup or agave (optional)
  • 1/4 tsp ground cloves (optional)

Instructions:

  1. Mix all ingredients in a glass jar and loosely cover.
  2. Let sit at room temperature for 24–48 hours to lightly ferment.
  3. Refrigerate and enjoy as a probiotic-rich tonic.

6. Soursop Breakfast Porridge

Ingredients:

  • 1/2 cup cooked amaranth or fonio
  • 1/4 cup soursop pulp (seeds removed)
  • 1/4 cup coconut milk
  • 1 tsp date syrup or agave
  • Pinch of ground cinnamon
  • 1 tbsp hemp seeds or crushed walnuts (optional topping)
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Instructions:

  1. Combine all ingredients in a small pot over low heat.
  2. Stir until warmed through and well-mixed.
  3. Top with hemp seeds or walnuts and serve warm.

7. Soursop & Cucumber Cooler

Ingredients:

  • 1 cup soursop pulp (seeds removed)
  • 1/2 cup sliced cucumber
  • 1 tbsp key lime juice
  • 1 cup cold spring water
  • 3–4 fresh mint leaves (optional)

Instructions:

  1. Blend all ingredients until smooth.
  2. Strain if desired and serve chilled over ice for a hydrating drink.

8. Soursop Juice (Traditional Caribbean Style)

Ingredients:

  • 1 ripe soursop (peeled, seeds removed)
  • 3–4 cups spring water or coconut water
  • Date syrup or agave (optional)
  • 1 tsp key lime juice (optional)

Instructions:

  1. Blend soursop pulp with water until smooth.
  2. Strain through a fine mesh or cheesecloth for a smoother texture (optional).
  3. Add sweetener, according to taste and key lime juice to taste. Serve chilled.

9. Soursop & Sea Moss Smoothie (Variation)

Ingredients:

  • 1 cup fresh soursop pulp (seeds removed)
  • 1 frozen burro banana
  • 1 tbsp soaked sea moss gel
  • 1 cup coconut milk or walnut milk
  • Pinch of cinnamon or nutmeg (optional)

Instructions:

  1. Blend all ingredients until creamy and smooth.
  2. Serve immediately as a nutrient-dense breakfast smoothie.

10. Soursop Fruit Bowl (Variation)

Ingredients:

  • 1/2 cup soursop pulp (seeds removed)
  • 1/4 cup chopped papaya
  • 1/4 cup chopped mango
  • 1/4 cup blueberries
  • 1 tbsp chopped walnuts or Brazil nuts
  • 2 tsp date syrup or coconut nectar

Instructions:

  1. Combine fruits in a bowl.
  2. Top with nuts and drizzle with syrup. Serve fresh.

11. Soursop Popsicles

Ingredients:

  • 2 cups soursop pulp (seeds removed)
  • 1 cup coconut milk
  • 1-2 tbsp agave or date syrup
  • 1 tsp key lime juice

Instructions:

  1. Blend all ingredients until smooth.
  2. Pour into popsicle molds and freeze for 4–6 hours.
  3. Enjoy as a refreshing, anti-inflammatory treat.

12. Soursop Chia Pudding

Ingredients:

  • 1 cup soursop pulp (seeds removed)
  • 1 cup walnut or coconut milk
  • 3 tbsp chia seeds
  • 1-2 tbsp agave or date syrup
  • 1/4 tsp vanilla powder (optional)

Instructions:

  1. Blend soursop pulp and milk until smooth.
  2. Stir in chia seeds and sweetener.
  3. Refrigerate for 4 hours or overnight to thicken. Serve chilled.

13. Soursop Herbal Tonic (Energy & Immune Support)

Ingredients:

  • 1 cup soursop pulp (seeds removed)
  • 1 tbsp fresh ginger juice
  • 1 tbsp key lime juice
  • 1 tsp date syrup
  • 1 cup spring water

Instructions:

  1. Blend all ingredients until well combined.
  2. Strain if desired and serve chilled or at room temperature.

14. Soursop Ice Cream (No-Churn)

Ingredients:

  • 2 cups soursop pulp (seeds removed)
  • 1 frozen burro banana
  • 1 cup thick coconut cream
  • 1-2 tbsp agave syrup
  • 1/2 tsp vanilla powder (optional)
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Instructions:

  1. Blend all ingredients until creamy and smooth.
  2. Pour into a freezer-safe container and freeze for 4 hours.
  3. Let sit for 10 minutes before scooping and serving.

15. Soursop Coconut Energy Balls (Vegan)

Ingredients:

  • 1 cup soursop pulp (seeds removed)
  • 1/2 cup shredded coconut (unsweetened)
  • 1/4 cup almond flour
  • 2 tbsp date syrup or agave
  • 1 tbsp chia seeds
  • 1/4 tsp vanilla powder (optional)

Instructions:

  1. Blend soursop pulp, date syrup, and vanilla powder until smooth.
  2. In a bowl, mix the blended soursop with shredded coconut, almond flour, and chia seeds until a dough forms.
  3. Roll into bite-sized balls (about 1 tbsp each).
  4. Chill in the refrigerator for 1 hour to firm up.
  5. Store in an airtight container in the fridge for up to 5 days.

Tips:

  • Always remove all soursop seeds before blending, as they are not edible.
  • Use ripe soursop (soft and fragrant) for the best flavour in sweet recipes.
  • These recipes are free of dairy, artificial sugars, and additives.
  • Store fresh soursop pulp in the fridge for up to 2 days or freeze for longer storage.

Conclusion

These soursop recipes offer a delicious and nutritious way to incorporate this tropical superfood into your diet. From creamy smoothies and frozen treats to vibrant fruit bowls and invigorating tonics, each dish is designed to highlight soursop’s unique flavour while keeping things simple and plant-focused. Perfect for breakfast, snacks, or desserts, these recipes provide a range of options for health-conscious eaters and tropical fruit enthusiasts alike. Experiment with these dishes to discover new ways to enjoy soursop’s refreshing taste and wellness benefits.

References

  1. General knowledge of soursop’s culinary uses and nutritional profile from tropical recipe traditions.
  2. Vegan recipe inspiration adapted from Caribbean and plant-based cooking practices.
  3. Ingredient substitutions and preparation methods based on common vegan and raw food techniques.

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