Caribbean Black Bean Stew
Dive into the vibrant flavors of the Caribbean with this hearty Caribbean Black Bean Stew, a soulful dish brimming with warming spices and creamy textures. This one-pot vegan recipe combines protein-packed black beans with the rich creaminess of coconut milk, the smoky depth of paprika, and the bold kick of allspice, all simmered to perfection. Fire-roasted tomatoes and fresh aromatics like garlic, onion, and celery enhance its robust flavor profile, while the optional scotch bonnet pepper adds a tantalizing heat for spice lovers. Served over fluffy rice and topped with a squeeze of lime and fresh cilantro, this comforting stew is both nourishing and satisfying, perfect for a cozy dinner or meal prep. With just 20 minutes of prep time, it’s an easy yet unforgettable way to bring tropical warmth to your table.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 1 large red bell pepper, diced
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground allspice
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 3 cups black beans, cooked or canned (drained and rinsed)
- 1 15-ounce can fire-roasted diced tomatoes with juices
- 1 13.5-ounce can coconut milk
- 2 cups vegetable broth
- 1 small scotch bonnet pepper, whole (optional for heat)
- 1 tablespoon fresh lime juice
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 cups cooked rice (for serving)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, garlic, red bell pepper, carrot, and celery to the pot. Cook, stirring occasionally, for 5–7 minutes until the vegetables are softened.
Stir in the cumin, allspice, smoked paprika, and thyme, and cook for 1 minute to toast the spices.
Add the black beans, diced tomatoes with their juices, coconut milk, and vegetable broth to the pot. Stir to combine.
If using, add the whole scotch bonnet pepper for flavor. Make sure to leave it whole to avoid making the stew too spicy.
Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for 25 minutes, stirring occasionally.
Remove the scotch bonnet pepper (if used). Stir in the fresh lime juice and adjust the seasoning with salt and black pepper to taste.
Serve the stew over cooked rice and garnish with chopped fresh cilantro.
Nutrition Facts
Calories |
640 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1121 mg | 49% | |
| Total Carbohydrate | 118.0 g | 43% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 17.1 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 148 mg | 11% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1551 mg | 33% | |
*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.
