Name: Caribbean Fusion Stew
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 4 servings
Ingredients: 2 tbsp water (for saute); 2 cups purple sweet potatoes, peeled and cubed (bite-size pieces); 1 ½ cups onion (diced); 1 cup organic red bell pepper (chopped); 1 cup cauliflower (florets); 1 tsp sea salt (optional, to taste); freshly ground black pepper (to taste); 1 ½ tsp ground coriander; ¾ tsp ground cumin; ½ tsp ground turmeric; ½ tsp ground allspice; ⅛ tsp ground cloves; 1 tsp freshly grated nutmeg; ¼ tsp crushed chili flakes; ¾ cup red lentils (rinsed very well and drained); 2 ½ cups black beans or small red beans; 2 tbsp freshly grated ginger; 14 oz light coconut milk; 3 cups water; 1 dried bay leaves (1 large or 2 small); 2 cups organic zucchini (diced); 3 ½ tbsp lime juice (freshly squeezed); 1 ½ tsp fresh thyme leaves (or ½ tsp dried); Fresh lemon or lime wedges (for serving); Freshly chopped cilantro (for garnish, optional)

Summary

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!

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Yields4 ServingsPrep Time25 minsCook Time30 minsTotal Time55 mins

Ingredients

2 tbsp water (for saute)

2 cups purple sweet potatoes, peeled and cubed (bite-size pieces)

1 ½ cups onion (diced)

1 cup organic red bell pepper (chopped)

1 cup cauliflower (florets)

1 tsp sea salt (optional, to taste)

freshly ground black pepper (to taste)

1 ½ tsp ground coriander

¾ tsp ground cumin

½ tsp ground turmeric

½ tsp ground allspice

⅛ tsp ground cloves

1 tsp freshly grated nutmeg

¼ tsp crushed chili flakes

¾ cup red lentils (rinsed very well and drained)

2 ½ cups black beans or small red beans

2 tbsp freshly grated ginger

14 oz light coconut milk

3 cups water

1 dried bay leaves (1 large or 2 small)

2 cups organic zucchini (diced)

3 ½ tbsp lime juice (freshly squeezed)

1 ½ tsp fresh thyme leaves (or ½ tsp dried)

Fresh lemon or lime wedges (for serving)

Freshly chopped cilantro (for garnish, optional)

Directions

In a large pot over medium/medium-high heat, add the water, sweet potatoes, onion, bell peppers, salt, pepper, and spices.

Stir through, cover, and cook for 8-9 minutes, stirring occasionally.

Add lentils, black beans, ginger, coconut milk, water, bay leaves and dried thyme (if not using fresh thyme).

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.

After about ten of the 15 minutes have passed, add the zucchini (see note).

Turn off heat, add lime juice, and fresh thyme if using, and stir through.

Let sit for a few minutes for thyme to release its flavor.

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

671g (2 3/4 cups)

Amount per serving
Calories549

% Daily Value *
Total Fat 9g12%
Saturated Fat 6.2g31%
Trans Fat 0g
Cholesterol 0mg
Sodium 35mg2%
Total Carbohydrate 99g36%
Dietary Fiber 25g90%
Total Sugars 20g
Includes 0g Added Sugars0%
Protein 24g

Calcium 186mg15%
Iron 7.9mg44%
Potassium 2069mg45%
Vitamin D 0mcg0%

* The % Daily Value (DV) 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.