Jamaican Lentil Stew with Coconut
Dive into the vibrant flavors of the Caribbean with this Jamaican Lentil Stew with Coconut, a hearty, plant-based dish bursting with bold spices and creamy richness! This protein-packed stew combines tender lentils, aromatic allspice, thyme, and a touch of fiery Scotch bonnet pepper, balanced by the soothing creaminess of coconut milk. Packed with nutrient-rich veggies like carrots, red bell pepper, and spinach, this one-pot wonder is as nourishing as it is satisfying. Finished with a splash of lime juice and a garnish of fresh cilantro, this stew delivers a delightful blend of savory and tangy flavors. Perfect on its own or served with rice or crusty bread, this easy recipe is ready in under an hour, making it an ideal choice for a quick weeknight dinner with an island-inspired twist!
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Recipe Information
Ingredients
- 1 cup Dry lentils (brown or green)
- 4 cups Vegetable broth
- 1 cup Coconut milk (full-fat)
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 medium Carrot, diced
- 1 small Scotch bonnet pepper, finely minced (optional)
- 3 cloves Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Thyme (fresh or dried)
- 0.5 teaspoon Allspice powder
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Tomato paste
- 1 cup Diced tomatoes (canned or fresh)
- 1 medium Red bell pepper, diced
- 2 cups Baby spinach
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Lime juice
- 2 tablespoons Cilantro, chopped (for garnish)
- Cooked rice or bread (optional, for serving)
Instructions
Rinse the lentils under cold water and set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and red bell pepper, and sauté for 5-7 minutes until softened.
Stir in the minced garlic, grated ginger, thyme, allspice, and turmeric. Cook for 1-2 minutes until fragrant.
Add the tomato paste and diced tomatoes, and cook for another 2-3 minutes to allow the flavors to meld.
Pour in the vegetable broth and bring it to a boil. Add the rinsed lentils and reduce the heat to a simmer. Cover the pot and let it cook for 20-25 minutes, or until the lentils are tender.
Stir in the coconut milk, salt, black pepper, and Scotch bonnet pepper (if using). Simmer gently for another 5-7 minutes.
Add the baby spinach and stir until wilted. Adjust the seasoning with additional salt or pepper if needed.
Remove the pot from heat and add lime juice for a fresh, tangy kick.
Serve the stew hot, garnished with chopped cilantro. Pair with cooked rice or bread if desired.
Nutrition Facts
Calories |
562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 14.1 g | 71% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1100 mg | 48% | |
| Total Carbohydrate | 71.2 g | 26% | |
| Dietary Fiber | 13.6 g | 48% | |
| Total Sugars | 14.1 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1380 mg | 29% | |
*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.
