Caribbean Spiced Stew with Plantains

By: Pearl Phillip

A cozy, one-pot fall dish that blends Caribbean warmth with seasonal comfort.

Serves:

4–6

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Total time:

About 45 minutes

Ingredients

• 2 tbsp coconut oil (or olive oil)
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece of fresh ginger, grated
• 1 Scotch bonnet pepper, seeded and finely chopped (optional)
• 2 tsp ground allspice
• 1 tsp ground turmeric
• 1 tsp smoked paprika
• ½ tsp ground cinnamon
• 1 red bell pepper, chopped
• 1 medium sweet potato, peeled and cubed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 large ripe plantain, peeled and sliced into rounds
• 1 can (14 oz) coconut milk (full fat for creaminess)
• 1 cup vegetable broth or water
• 1 tbsp tomato paste
• Salt and black pepper to taste
• Juice of 1 lime
• Fresh cilantro or parsley, chopped (for garnish)
• Toasted coconut flakes (optional)
• Cooked rice or quinoa, for serving

Directions

1. Heat coconut oil in a large pot over medium heat. Add onion, garlic, and ginger. Cook 2–3 minutes until fragrant.
2. Stir in allspice, turmeric, paprika, cinnamon, and Scotch bonnet (if using). Cook 1 minute to bloom the flavors.
3. Add bell pepper and sweet potato. Sauté another 3–5 minutes, stirring occasionally.
4. Stir in tomato paste, coconut milk, and vegetable broth. Mix well, then add the black beans and kidney beans. Bring to a gentle boil.
5. Reduce heat, cover, and simmer 15–20 minutes, or until the sweet potatoes are tender.
6. Gently stir in plantain slices. Continue simmering uncovered for about 10 minutes, until plantains are tender but not mushy.
7. Stir in lime juice, then season with salt and pepper to taste. Adjust consistency with a splash of broth if needed.
8. Spoon over rice or quinoa. Garnish with cilantro and a sprinkle of toasted coconut flakes.

Tips & Variations

• Add greens: Toss in a handful of chopped kale or spinach in the last 5 minutes of cooking.
• Add depth: Stir in 1–2 tsp soy sauce or a dash of Caribbean browning sauce for extra umami.
• Protein option: Add cooked shredded chicken or seared shrimp if you’d like it non-vegan.
• Make-ahead: Tastes even better the next day — great for meal prep or fall gatherings.

Nutrition Information (per serving)

• Calories: 410 kcal
• Protein: 11 g
• Total Fat: 16 g (Saturated Fat: 10 g)
• Carbohydrates: 58 g (Dietary Fiber: 11 g, Sugars: 17 g)
• Cholesterol: 0 mg
• Sodium: 420 mg
• Potassium: 960 mg
• Vitamin A: 160% DV
• Vitamin C: 45% DV
• Calcium: 10% DV
• Iron: 25% DV

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