Healthy Caribbean Stew

Dive into the vibrant flavors of the islands with this Healthy Caribbean Stew—a comforting, plant-based dish that’s as nourishing as it is delicious. Packed with wholesome ingredients like sweet potatoes, zucchini, kidney beans, and a medley of bell peppers, this one-pot meal is simmered in a creamy coconut milk and vegetable stock base, seasoned with warm spices like allspice, smoked paprika, and thyme. It’s easy to prepare, ready in under an hour, and naturally vegan and gluten-free. Perfect for weeknight dinners or meal prep, this stew is light yet satisfying, with a zesty kick of lime and a fresh cilantro garnish to tie the flavors together. Whether you’re craving something cozy or looking to incorporate more healthy recipes into your rotation, this Caribbean-inspired stew is sure to hit the spot.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 4 garlic cloves, minced
• 2 bell peppers (red and yellow), diced
• 1 carrot, sliced
• 1 medium sweet potato, peeled and cubed
• 1 medium zucchini, diced
• 1 14-ounce can diced tomatoes
• 1 13.5-ounce can coconut milk
• 2 cups vegetable stock
• 1 15-ounce can kidney beans, drained and rinsed
• 0.5 teaspoons allspice
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried thyme
• 0.25 teaspoons cayenne pepper (optional)
• 1 teaspoon sea salt
• 0.5 teaspoons black pepper
• 1 tablespoon lime juice
• 2 tablespoons fresh cilantro, chopped (for garnish)

Directions

Step 1

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

Step 2

Add the chopped onion and cook for 3-4 minutes until softened.

Step 3

Stir in the minced garlic, diced bell peppers, and sliced carrot. Cook for another 5 minutes, stirring frequently.

Step 4

Add the cubed sweet potato and diced zucchini to the pot. Stir to combine.

Step 5

Pour in the diced tomatoes, coconut milk, and vegetable stock. Stir well.

Step 6

Add the kidney beans, along with the allspice, smoked paprika, ground cumin, dried thyme, cayenne pepper (if using), sea salt, and black pepper. Mix thoroughly.

Step 7

Bring the stew to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, or until the sweet potatoes are tender.

Step 8

Stir in the lime juice and adjust seasoning to taste, if needed.

Step 9

Serve hot, garnished with fresh cilantro. Enjoy your Healthy Caribbean Stew!

Nutrition Facts

Serving size	2464.9 grams (2464.9g)

Amount per serving	% Daily Value*
Calories	1330

Total Fat 38.10g	49%
Saturated Fat 6.30g	32%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 4121mg	179%
Total Carbohydrate 216.70g	79%
Dietary Fiber 49.40g	176%
Total Sugars 72.40g
Protein 44.70g	89%

Vitamin D 0IU	0%
Calcium 520mg	40%
Iron 17mg	97%
Potassium 5260mg	112%

*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: 24.7%

Protein: 12.9%

Carbs: 62.4%