Jamaican Vegetable Stew, Rice and Peas and Fried Plantains
Popularity
3.8
A vibrant and hearty vegan Jamaican dinner featuring a rich, coconut milk-based vegetable stew, traditional rice cooked with kidney beans, and sweet, perfectly fried plantains.
A warm, comforting stew packed with root vegetables and beans, simmered in a creamy coconut milk broth seasoned with classic Jamaican spices like allspice and thyme. A taste of the Caribbean in one pot!
Prep15 min
Cook35 min
Servings4
Serving size: 1 serving
430cal
6gprotein
37gcarbs
Ingredients
2 tbsp coconut oil
1 medium yellow onion (finely chopped)
4 cloves garlic (minced)
1 tbsp ginger (freshly grated)
1 tsp dried thyme
1 tsp ground allspice
1 medium red bell pepper (seeded and chopped)
2 cups sweet potato (peeled and cut into 1-inch cubes)
A classic Jamaican side dish where creamy coconut milk, kidney beans, and fragrant thyme create a flavorful, fluffy rice. The perfect partner for jerk chicken or curried goat.
Sweet, ripe plantains fried to a perfect golden-brown caramelization. A classic Jamaican side dish that's wonderfully soft on the inside and slightly crisp on the edges. The perfect sweet and savory addition to any Caribbean meal.
Prep5 min
Cook10 min
Servings4
About Jamaican Vegetable Stew, Rice and Peas and Fried Plantains
A vibrant and hearty vegan Jamaican dinner featuring a rich, coconut milk-based vegetable stew, traditional rice cooked with kidney beans, and sweet, perfectly fried plantains.
This jamaican dish is perfect for dinner. With 1277.8200000000002 calories and 21.16g of protein per serving, it's a nutritious choice for your meal plan.
31gfat
400 ml full-fat coconut milk (from a can)
1 cup vegetable broth
1 bay leaf
1 whole scotch bonnet pepper (pierced once with a knife)
1 tsp salt (or to taste)
0.5 tsp black pepper (freshly ground)
1 can (15 oz) kidney beans (rinsed and drained)
3 stalks green onions (thinly sliced, green and white parts separated)
1 lime (juiced)
Instructions
1
Sauté Aromatics
Heat coconut oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and cook for 5-6 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic, grated ginger, dried thyme, and ground allspice. Cook for 1 minute more until fragrant.
2
Build the Stew Base
Add the chopped red bell pepper, cubed sweet potato, and sliced carrots to the pot. Stir well to coat everything in the spices and cook for 2-3 minutes.
Pour in the coconut milk and vegetable broth. Add the bay leaf, salt, and black pepper.
Carefully place the whole, pierced Scotch bonnet pepper into the liquid. Ensure it remains whole to control the spice level.
3
Simmer Until Tender
Bring the stew to a boil, then immediately reduce the heat to low to maintain a gentle simmer.
Cover the pot and let it cook for 20-25 minutes, or until the sweet potatoes and carrots are fork-tender. Stir every 5-7 minutes to prevent sticking.
4
Finish and Serve
Carefully remove and discard the whole Scotch bonnet pepper and the bay leaf.
Stir in the rinsed kidney beans and the white parts of the sliced green onions.
Continue to simmer for another 3-5 minutes to heat the beans through and allow flavors to meld.
Turn off the heat and stir in the fresh lime juice. Taste and adjust salt and pepper if needed.
Ladle into bowls and garnish with the green parts of the sliced green onions before serving.
Serving size: 1 serving
634cal
14gprotein
83gcarbs
28gfat
Ingredients
1.5 cup long-grain white rice (Rinsed until water runs clear)
425 g canned red kidney beans (Do not drain, use the liquid)
400 ml full-fat coconut milk (From a can)
0.75 cup water
1 pcs yellow onion (Small, finely chopped)
3 cloves garlic (Minced)
3 pcs scallions (Chopped)
4 sprigs fresh thyme
6 pcs whole allspice berries (Also known as pimento)
1 pcs scotch bonnet pepper (Kept whole, do not cut or pierce)
1 tbsp vegetable oil (Or coconut oil)
1 tsp salt (Adjust to taste)
0.5 tsp black pepper (Freshly ground)
Instructions
1
Rinse the long-grain rice in a fine-mesh sieve under cold running water until the water runs clear. This removes excess starch and ensures fluffy rice. Set aside to drain completely.
2
In a medium pot or Dutch oven with a tight-fitting lid, heat the vegetable oil over medium heat. Add the chopped onion, minced garlic, and chopped scallions. Sauté for 3-4 minutes until softened and fragrant.
3
Pour in the entire can of kidney beans (with their liquid), the coconut milk, and the water. Add the fresh thyme sprigs, allspice berries, salt, black pepper, and the whole scotch bonnet pepper. Stir well to combine and bring the liquid to a gentle simmer.
4
Add the rinsed and drained rice to the pot and stir it in. Increase the heat slightly to bring the mixture back to a boil.
5
Once boiling, immediately reduce the heat to the lowest possible setting. Cover the pot with the tight-fitting lid and let it cook, undisturbed, for 18-20 minutes, or until all the liquid has been absorbed.
6
Remove the pot from the heat and let it stand, still covered, for an additional 10 minutes. This step is crucial for allowing the rice to steam perfectly and become fluffy.
7
Open the lid and carefully remove and discard the thyme sprigs, allspice berries, and the whole scotch bonnet pepper. Use a fork to gently fluff the rice. Serve hot as a side to your favorite Caribbean dishes.
2 large ripe plantains (Should be yellow with many black spots for maximum sweetness.)
0.25 cup vegetable oil (For shallow frying; coconut oil also works well.)
0.25 tsp salt (Optional, for sprinkling.)
Instructions
1
Prepare the Plantains
To peel, trim both ends of each plantain. Make a shallow slit down the length of the peel, being careful not to cut into the flesh.
Use your thumb to lift the peel and remove it in sections.
Slice the plantain flesh on a diagonal (on the bias) into pieces about 1/2-inch (1.25 cm) thick.
2
Heat the Oil
Pour the oil into a large, heavy-bottomed skillet or frying pan. The oil should be about 1/4-inch deep.
Heat the oil over medium heat for about 2-3 minutes. The oil is ready when it shimmers, or when a small piece of plantain sizzles immediately upon contact.
3
Fry the Plantain Slices
Carefully place a single layer of plantain slices into the hot oil, ensuring not to overcrowd the pan. Work in batches if necessary.
Fry for 2-4 minutes on the first side, until the edges are golden-brown and caramelized.
Using tongs, gently flip each slice and fry for another 2-3 minutes on the other side until tender and deeply golden.
4
Drain and Season
Remove the cooked plantains from the skillet and transfer them to a plate lined with paper towels to absorb excess oil.
Immediately sprinkle lightly with salt, if using. The salt will adhere best while they are hot and slightly oily.
5
Serve
Serve the fried plantains immediately while they are warm and at their best texture.
