Caribbean Stew – 5 a Day

Ok, so not really very Caribbean, but it’s what I call it.

It’s one of my put-as-many-vegetables-as-you-can-in-one-dish meals.

It’s more of a basic recipe and is completely flexible depending on what I’ve got in etc.

If you fancy recreating it in the comfort of your own kitchen here you are:


  • a couple of fat cloves of garlic
  • a good thumbsized piece of fresh ginger
  • a red chilli


  • an onion or some spring onions or shallots

Fry them in a big pan with a bit of oil and some sea salt over a medium heat.

Chop finely:

  • a couple of sticks of celery
  • a few carrots

Add as many of the following as you want/have:

  • courgettes
  • green beans (runner/haricot whatever)
  • leeks

the onions are translucent add the celery and carrots and sweat them
down for 10–20 minutes depending on how muchtime you’ve got.

Add the rest of the chopped veg and sweat for a bit longer until the liquid has been released and everything looks less crunchy.


  • lots of okra
  • a couple of sweet peppers

Peel and chop:

  • some sweet potatoes

Add the rest of the veg to the pan with:

  • a drained tin of black eyed peas
  • a tin of chopped tomatoes
  • a tablespoon or so of tomatoe puree
  • ground allspice and pepper
  • a splash of water
  • Bring to a rapid simmer and cook for 5 mins
  • Turn down the heat and simmer with the lid off over a low heat for 30 – 40 minutes

Serve with some kind of carbohydrate or grain:

  • cous cous
  • pasta
  • quinoa
  • rice

One Response to “Caribbean Stew – 5 a Day”
  1. Dan Goodman says:

    Mmm, sounds good. I may have to try this.

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