Caribbean Stewed Lentils
Bring the vibrant flavors of the islands to your table with this comforting Caribbean Stewed Lentils recipe. Packed with protein-rich lentils simmered in a luscious blend of creamy coconut milk, fragrant curry powder, and warm allspice, this stew is a soul-satisfying dish bursting with Caribbean flair. The addition of fresh thyme, bell peppers, and a hint of optional heat from a scotch bonnet pepper elevates the flavor profile, while scallions and cilantro provide a bright finishing touch. Perfect as a hearty vegan main or a flavorful side dish, this one-pot meal is ready in under an hour and pairs beautifully with steamed rice or flatbread. Whether you're craving a tropical escape or a nourishing weeknight dinner, this recipe delivers big on taste, aroma, and island-inspired warmth.
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Recipe Information
Ingredients
- 1 cup dried brown or green lentils
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 medium green bell pepper, diced
- 1 teaspoon fresh thyme
- 1 tablespoon curry powder
- 0.5 teaspoon ground allspice
- 2 tablespoons tomato paste
- 1 cup coconut milk
- 2 cups vegetable broth
- 1 whole scotch bonnet pepper, whole (optional for spiciness)
- 2 stalks scallions, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped cilantro or parsley
Instructions
Rinse the lentils thoroughly under cold water and set aside.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, diced carrot, and green bell pepper. Cook for another 3-4 minutes until softened.
Add the thyme, curry powder, and ground allspice to the pot. Stir well to coat the vegetables in the spices.
Mix in the tomato paste and cook for 1 minute to enhance its flavor.
Pour in the coconut milk and vegetable broth. Stir to combine.
Add the rinsed lentils to the pot and bring the mixture to a boil.
Reduce the heat to low, allowing the stew to simmer gently. If using, carefully add the whole scotch bonnet pepper for heat but avoid piercing it (unless you prefer a spicier dish).
Cover and simmer for 30-35 minutes, stirring occasionally, until the lentils are tender and the liquid has thickened.
Remove the scotch bonnet pepper if used.
Stir in the chopped scallions, salt, black pepper, and cilantro or parsley. Adjust seasoning to taste.
Serve hot as a main course with rice or as a side dish to complement your favorite Caribbean meal.
Nutrition Facts
Calories |
344 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1304 mg | 57% | |
| Total Carbohydrate | 53.6 g | 19% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 11.4 g | ||
| Protein | 16.4 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 884 mg | 19% | |
*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.
