HEALTHY CARIBBEAN STEW
This spicy bean stew reheats well so it can be made ahead and refrigerated until needed for mealtime. Add meat for an omni-version.
Provided by KristinV
Categories Stew
Time 1h15m
Yield 8-10 serving(s)
Number Of Ingredients 18
Steps:
- Place the water in a large pot. Add onion and bell pepper. Cook, stirring occasionally, for 5 minutes.
- Add sweet potatoes, tomato sauce, tomatoes, pineapple, apples, chilies and vegetable broth.
- Bring to a boil, reduce heat, cover and cook over low heat for 45 minutes, stirring occasionally.
- Add beans and seasonings, mix well and continue to cook over low heat for another 10 minutes, stirring occasionally.
- Serve over rice.
Nutrition Facts : Calories 327.7, Fat 1.4, SaturatedFat 0.3, Sodium 695.8, Carbohydrate 69, Fiber 15.8, Sugar 24.6, Protein 14
JIM HARRISON'S CARIBBEAN STEW
Jim Harrison, the poet and epicure, hunter and fisherman, novelist, essayist and enthusiastic cook, published a version of this recipe in the literary magazine Smoke Signals in 1981. I adapted it more than three decades later, after Harrison's death in 2016. The key ingredients: a lot of tomato paste and a good, floral hot sauce, ideally made with Scotch bonnet peppers, which combine in marvelous ways. Parboiling the ribs allows the recipe to come together relatively quickly, and the cooking otherwise is totally serial: one step after another until you slide the pot into the oven and allow the heat to do its work. Substitute different meats, or fewer, if you like, depending on availability.
Provided by Sam Sifton
Categories soups and stews, main course
Time 2h
Yield 4 to 6 servings
Number Of Ingredients 16
Steps:
- Place spareribs in a pot, and cover with water. Place pot over high heat, and bring to a boil. Lower heat slightly, and cook, covered, for 15 or 20 minutes, then remove ribs to a large bowl and discard the water.
- While the ribs cook, pour the oil into a Dutch oven set over high heat, and swirl it around. Season the chicken thighs with salt and pepper, and when the oil begins to shimmer and is about to smoke, add them to the pan, skin-side down. Brown the chicken aggressively, about 5 to 7 minutes per side, then add the chicken to the bowl with the ribs. Repeat with the sausages, browning them on all sides for approximately 5 to 7 minutes, then add to the bowl with the chicken and the ribs. Cook the onions and garlic in the fat remaining in the Dutch oven, stirring occasionally until they soften and begin to brown, approximately 5 to 7 minutes.
- Heat oven to 300. Add the tomato paste, vinegar, lemon juice, hot-pepper sauce, chicken stock, sugar, Worcestershire sauce, chile powder and paprika to the onions and garlic in the Dutch oven, then stir to combine, and allow to cook for 1 to 2 minutes. Add the meats to the Dutch oven, stirring and tossing them so that they are well covered with the sauce, then cover the pot, and place in the oven to cook, undisturbed, for approximately 90 minutes, or until the meats are tender and, in the case of the chicken and the ribs, pulling from the bone.
Nutrition Facts : @context http, Calories 882, UnsaturatedFat 43 grams, Carbohydrate 9 grams, Fat 72 grams, Fiber 2 grams, Protein 47 grams, SaturatedFat 22 grams, Sodium 894 milligrams, Sugar 4 grams, TransFat 0 grams
CARIBBEAN VEGETABLE STEW
Make and share this Caribbean Vegetable Stew recipe from Food.com.
Provided by ratherbeswimmin
Categories Stew
Time 1h15m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- In a stock pot or soup pot, heat oil over medium heat; saute onions for 4-5 minutes.
- Add the cabbage and chile or cayenne; saute, stirring often, for about 8 minutes or until the onion is transparent.
- Add the grated ginger and water; cover, and bring to a boil.
- Uncover and add the sweet potatoes and salt to taste; simmer for 5-6 minutes or until the potatoes are barely tender.
- Add the tomatoes, okra, and lime juice.
- Continue to simmer for about 15 minutes or until all the vegetables are tender.
- Add in the cilantro and more salt if needed; stir to combine.
- Ladle soup into individual bowls; sprinkle with chopped peanuts and enjoy.
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