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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!
For 4 servings
Sauté Aromatics
Build the Stew Base
Simmer Until Tender
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Crispy, golden-fried shrimp with a sweet and savory coconut coating. This popular appetizer, with roots in Caribbean cuisine, is incredibly addictive, especially when paired with a tangy sweet chili dipping sauce. Perfect for parties or a special treat!
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!
This caribbean recipe takes 50 minutes to prepare and yields 4 servings. At 405.03 calories per serving with 5.16g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Serve
Incorporate other traditional Caribbean vegetables like pumpkin, cho-cho (chayote squash), or potatoes. Add leafy greens like callaloo or spinach in the last 5 minutes of cooking.
Swap the kidney beans for gungo peas (pigeon peas) or black beans for a different flavor and texture.
For an even richer stew, blend half a cup of the cooked sweet potato with a little of the broth and stir it back into the pot to act as a natural thickener.
Kidney beans, sweet potatoes, and carrots provide ample dietary fiber, which supports digestive health, promotes satiety, and helps maintain stable blood sugar levels.
Sweet potatoes are a powerhouse of Vitamin A (as beta-carotene), crucial for vision and immune health, while bell peppers offer a significant boost of Vitamin C, a powerful antioxidant.
Ingredients like ginger, garlic, and allspice contain natural compounds known for their potent anti-inflammatory effects, which can help reduce chronic inflammation in the body.
The combination of vitamins A and C, along with antioxidants from onions, garlic, and spices, works together to strengthen the immune system and protect against illness.
Yes, it is very healthy. It's packed with fiber, vitamins, and minerals from the diverse range of vegetables and beans. The coconut milk provides healthy fats, and spices like ginger and allspice offer anti-inflammatory benefits.
A typical serving of this stew contains approximately 450-500 calories, making it a satisfying and nutritionally balanced main course.
The easiest way is to omit the Scotch bonnet pepper entirely. For a hint of warmth without the intense heat, you can use a pinch of cayenne pepper or a milder chili.
You can, but the stew will be significantly less creamy and rich. Full-fat coconut milk is highly recommended for achieving the authentic, luscious texture of a Caribbean stew.
It is traditionally served with Jamaican rice and peas, plain steamed rice, or quinoa. It also pairs wonderfully with hardo bread, roti, or by cooking small flour dumplings (spinners) directly in the stew.
