Nutrition Facts
Caribbean veggie stew
Amount Per Serving
Calories 470
Calories from Fat 261
% Daily Value*
Fat 29g45%
Saturated Fat 20g125%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Sodium 307mg13%
Potassium 1394mg40%
Carbohydrates 52g17%
Fiber 9g38%
Sugar 12g13%
Protein 8g16%
Vitamin A 31635IU633%
Vitamin C 107mg130%
Calcium 159mg16%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Caribbean veggie stew
This Jamaican rundown is bursting with flavour and colour.
Servings: 4 people
Calories: 470kcal
Equipment
- Saucepan
Ingredients
- 2 tbsp sunflower oil
- 1 onion chopped
- 1 red pepper deseeded and chopped
- 1 green pepper deseeded and chopped
- 4 garlic cloves finely chopped
- 1 tsp ground allspice
- 1/2 tsp turmeric powder
- 1 tbsp fresh thyme leaves
- 2 sweet potatoes peeled and cut into bite-size chunks
- 450 g butternut squash peeled, deseeded and cut into bite-size chunks
- 200 ml vegetable stock
- 400 g coconut milk (1 tin)
- 1 scotch bonnet left whole, or jalapeno chilli, deseeded and chopped (optional)
- 100 g tinned callaloo or spinach leaves
- 1 corn on the cob kernels sliced off, or 175g canned sweetcorn
- salt
- black pepper
Method
- Heat the oil in a saucepan over medium heat. Add the chopped onion and cook, stirring occasionally, for five minutes until softened.
- Add the chopped red pepper and green pepper and finely chopped garlic and cook for another three minutes, stirring often.
- Stir in the allspice, turmeric, thyme, sweet potato chunks and butternut squash chunks.
- Pour in the vegetable stock and coconut milk and add the whole Scotch bonnet or chopped chilli, if using. I like my rundown hot, but you don’t need to use chilli if it’s not your thing! Bring to the boil, then turn the heat down to medium-low. Cover with a lid and simmer gently, stirring occasionally, for 10 minutes.
- Add the callaloo or spinach and sweetcorn and cook for another five to 10 minutes until all the vegetables are tender. Take care that the Scotch bonnet doesn’t burst when stirring or it will make everything very hot! Season with salt and pepper, then tuck in. I like to serve it with rice.
Nutrition
Calories: 470kcal | Carbohydrates: 52g | Protein: 8g | Fat: 29g | Saturated Fat: 20g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 1g | Sodium: 307mg | Potassium: 1394mg | Fiber: 9g | Sugar: 12g | Vitamin A: 31635IU | Vitamin C: 107mg | Calcium: 159mg | Iron: 6mg