The flavors of the Caribbean are calling — zingy, creamy, spicy, and the perfect amount of sweetness! Not only is this stew packed with flavor and nutrition, but it also releases an intoxicating aroma while cooking. Its very satisfying combination of beans and hearty purple sweet potatoes is simmered in a spiced creamy coconut broth that can transport you to a whole new world!
Yields4 ServingsPrep Time25 minsCook Time30 minsTotal Time55 mins
Ingredients
2tbspwater (for saute)
2cupspurple sweet potatoes, peeled and cubed (bite-size pieces)
1 ½cupsonion (diced)
1cuporganic red bell pepper (chopped)
1cupcauliflower (florets)
1tspsea salt (optional, to taste)
freshly ground black pepper (to taste)
1 ½tspground coriander
¾tspground cumin
½tspground turmeric
½tspground allspice
⅛tspground cloves
1tspfreshly grated nutmeg
¼tspcrushed chili flakes
¾cupred lentils (rinsed very well and drained)
2 ½cupsblack beans or small red beans
2tbspfreshly grated ginger
14ozlight coconut milk
3cupswater
1dried bay leaves (1 large or 2 small)
2cupsorganic zucchini (diced)
3 ½tbsplime juice (freshly squeezed)
1 ½tspfresh thyme leaves (or ½ tsp dried)
Fresh lemon or lime wedges (for serving)
Freshly chopped cilantro (for garnish, optional)
Directions
1
In a large pot over medium/medium-high heat, add the water, sweet potatoes, onion, bell peppers, salt, pepper, and spices.
2
Stir through, cover, and cook for 8-9 minutes, stirring occasionally.
3
Add lentils, black beans, ginger, coconut milk, water, bay leaves and dried thyme (if not using fresh thyme).
4
Bring mixture to a boil, then reduce heat to medium-low, cover and let simmer for about 15-17 minutes, until lentils have cooked through and are softened.
5
After about ten of the 15 minutes have passed, add the zucchini (see note).
6
Turn off heat, add lime juice, and fresh thyme if using, and stir through.
7
Let sit for a few minutes for thyme to release its flavor.
8
Serve, with additional lime or lemon wedges for serving, and sprinkled with fresh cilantro.
Chef’s Notes
Substitutions In place of purple sweet potatoes, use orange sweet potatoes, red potatoes, or yuca.
In place of zucchini try butternut squash, acorn squash, or pumpkin.
Try yellow lentils in place of red lentils.
Additional Notes If using dried thyme, add it during step three.
I prefer to add the zucchini further in the cooking process, to retain some of its color and texture. However, for simplicity, you can add the zucchini with the other vegetables.
Feel free to adjust crushed red chili flakes with less or more to taste. I like the balance of heat at ¼ tsp, but if you like it spicier, bump it up.
Storage Store in an airtight container in the refrigerator for up to 5 days.
Nutrition Facts
4 servings
Serving size
Ingredients
2tbspwater (for saute)
2cupspurple sweet potatoes, peeled and cubed (bite-size pieces)
1 ½cupsonion (diced)
1cuporganic red bell pepper (chopped)
1cupcauliflower (florets)
1tspsea salt (optional, to taste)
freshly ground black pepper (to taste)
1 ½tspground coriander
¾tspground cumin
½tspground turmeric
½tspground allspice
⅛tspground cloves
1tspfreshly grated nutmeg
¼tspcrushed chili flakes
¾cupred lentils (rinsed very well and drained)
2 ½cupsblack beans or small red beans
2tbspfreshly grated ginger
14ozlight coconut milk
3cupswater
1dried bay leaves (1 large or 2 small)
2cupsorganic zucchini (diced)
3 ½tbsplime juice (freshly squeezed)
1 ½tspfresh thyme leaves (or ½ tsp dried)
Fresh lemon or lime wedges (for serving)
Freshly chopped cilantro (for garnish, optional)
Directions
1
In a large pot over medium/medium-high heat, add the water, sweet potatoes, onion, bell peppers, salt, pepper, and spices.
2
Stir through, cover, and cook for 8-9 minutes, stirring occasionally.
3
Add lentils, black beans, ginger, coconut milk, water, bay leaves and dried thyme (if not using fresh thyme).
4
Bring mixture to a boil, then reduce heat to medium-low, cover and let simmer for about 15-17 minutes, until lentils have cooked through and are softened.
5
After about ten of the 15 minutes have passed, add the zucchini (see note).
6
Turn off heat, add lime juice, and fresh thyme if using, and stir through.
7
Let sit for a few minutes for thyme to release its flavor.
8
Serve, with additional lime or lemon wedges for serving, and sprinkled with fresh cilantro.
