Caribbean Vegetable Stew

Dive into the vibrant flavors of the tropics with this hearty Caribbean Vegetable Stew, a comforting, plant-based dish packed with wholesome ingredients and island-inspired spices. Bursting with colorful vegetables like sweet potatoes, zucchini, and bell peppers, this stew comes alive with the warmth of allspice, thyme, and a kick of fiery Scotch bonnet pepper. Creamy coconut milk and tangy lime juice elevate the rich tomato base, while kidney beans add a satisfying protein boost. Ready in just under an hour, this one-pot recipe is perfect for an easy weeknight dinner or meal prep. Garnish with fresh parsley for a burst of freshness, and serve it with rice, crusty bread, or enjoy it as a standalone bowl of Caribbean bliss.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 medium carrots, peeled and sliced
• 1 large sweet potato, peeled and diced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 14.5 ounces canned diced tomatoes
• 14 ounces canned coconut milk
• 2 cups vegetable broth
• 15 ounces kidney beans, drained and rinsed
• 1 teaspoon ground allspice
• 1 teaspoon ground thyme
• 1 teaspoon smoked paprika
• 1 small scotch bonnet pepper, finely chopped
• 1 tablespoon lime juice
• 2 tablespoons fresh parsley, chopped (for garnish)
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion to the pot and sauté for 3-4 minutes until soft and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.

Step 4

Add the carrots, sweet potato, red bell pepper, and zucchini to the pot. Stir well to coat the vegetables in the aromatics.

Step 5

Pour in the canned diced tomatoes, coconut milk, and vegetable broth. Stir to combine.

Step 6

Add the kidney beans, ground allspice, thyme, smoked paprika, and finely chopped scotch bonnet pepper (adjust to desired spice level).

Step 7

Season the stew with salt and black pepper. Bring the mixture to a gentle boil.

Step 8

Reduce the heat to low, cover, and let the stew simmer for 25-30 minutes or until the vegetables are tender.

Step 9

Stir in the lime juice just before serving to brighten the flavors.

Step 10

Serve the stew hot, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(2475.6g)

Amount per serving	% Daily Value*
Calories	2214.4

Total Fat 143.6g	0%
Saturated Fat 92.1g	0%
Polyunsaturated Fat 7.6g
Cholesterol 8.2mg	0%
Sodium 4259.2mg	0%
Total Carbohydrate 207.0g	0%
Dietary Fiber 49.4g	0%
Total Sugars 58.9g
Protein 52.3g	0%

Vitamin D 0IU	0%
Calcium 547.6mg	0%
Iron 28.9mg	0%
Potassium 5974.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.5%

Protein: 9.0%

Carbs: 35.5%