Jamaican Vegetable Stew
A vibrant, island-style one-pot stew loaded with chunky vegetables, creamy coconut, and a gentle kick of Scotch bonnet. This naturally vegan Rasta-inspired dish simmers pumpkin, carrots, and cho cho in a rich coconut broth until tender. Perfect with rice and peas or hard dough bread.
For 4 servings
- prep
Prep all the vegetables.
1.Peel and dice pumpkin and potato into 1-inch cubes.2.Peel cho cho, remove the central core, and cut into chunks.3.Peel and slice carrots into thick rounds.4.Chop onion, mince garlic, and dice tomatoes.5.Pierce the whole Scotch bonnet pepper once with a fork and set aside. - saute · ~8 min
Sauté the aromatics.
1.Heat oil in a heavy-bottomed pot over medium heat.2.Add chopped onion and cook until soft and translucent (3-4 min).3.Add minced garlic and sauté until fragrant (30 sec).4.Add diced tomatoes and cook until they begin to break down (2-3 min). - simmer · ~30 min
Build the stew base and simmer.
1.Add pumpkin, cho cho, carrot, and potato to the pot. Stir well to coat with the aromatics.2.Pour in coconut milk and water. Stir in salt and black pepper.3.Nestle the whole Scotch bonnet pepper, thyme sprigs, and allspice berries into the liquid.4.Bring to a gentle boil, then reduce heat to low. Cover and simmer until all vegetables are fork-tender (25-30 min).TIPDo not stir too vigorously once the Scotch bonnet is in — if it breaks, the stew will be very hot. - garnish
Finish and serve.
1.Remove the Scotch bonnet pepper, thyme sprigs, and allspice berries. Discard.2.Taste the broth and adjust salt if needed.3.Stir in half the chopped scallion. Ladle into bowls and garnish with remaining scallion.TIPLet the stew sit off the heat for 5 minutes before serving — the flavors meld and deepen.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pierce the Scotch bonnet only once to infuse heat without making the stew fiery.
- 2Use full-fat coconut milk for a rich, creamy broth that coats the vegetables.
- 3Cut all vegetables into uniform 1-inch cubes so they cook evenly.
- 4Let the stew rest for 5 minutes off the heat before serving to let flavors meld.
- 5Remove the whole allspice berries and thyme sprigs before serving to avoid bitter bites.
- 6For a thicker stew, mash a few pieces of pumpkin against the pot before serving.
Adapt it for your goals.
High-protein
Add 1 can of drained and rinsed kidney beans or chickpeas along with the coconut milk for a heartier, protein-rich stew.
low oilLow-oil
Reduce oil to 1 teaspoon and water-sauté the onions and garlic; the coconut milk provides enough richness.
spicierSpicier
Include a second pierced Scotch bonnet or add 1/2 teaspoon of dried Scotch bonnet flakes for a fiery kick.
greens additionGreens addition
Stir in 2 cups of chopped callaloo or spinach during the last 5 minutes of cooking for extra nutrition and color.
gluten freeGluten-free
This stew is naturally gluten-free; serve with gluten-free rice or cassava bread to keep the meal entirely gluten-free.
Why this is on our healthy list.
Rich in Fiber
Pumpkin, carrots, chayote, and potatoes supply generous dietary fiber for digestive health.
High in Vitamin A
Pumpkin and carrots are excellent sources of beta-carotene, supporting vision and immune function.
Plant-Based Protein
Coconut milk provides a modest amount of plant protein, making this stew suitable for vegan diets.
Low in Saturated Fat
With only 1 tablespoon of oil and coconut milk as the fat base, this stew is relatively low in unhealthy fats.
Antioxidant-Rich
Scotch bonnet, garlic, and allspice are packed with antioxidants that help reduce inflammation.
Naturally Gluten-Free
All ingredients are gluten-free, making this stew safe for those with celiac or gluten sensitivity.
Frequently asked questions
Yes, butternut squash is an excellent substitute — it has a similar texture and sweetness when cooked.
