Soups & Stews Archives - Page 2 of 4

This Classic Jamaican Stew Peas is a heartfelt nod to a dish that’s beloved across the Caribbean. While I’ve titled it Jamaican, many islands have their own versions; this one leans into the flavors I grew up enjoying and the ingredients I had access to. You may remember a similar recipe I shared back in 2016 for Caribbean Peas Soup. This one simplifies the method a bit but holds on tight to that slow-simmered, rich flavor that makes stew peas such a comfort food staple.

The recipe starts with red kidney beans and salted pigtails, which are pre-boiled to cut the salt and make them meltingly tender. Everything goes into one pot, thyme, garlic, scallions, bay leaves, Scotch Bonnet peppers, and a bit of smoked paprika, which isn’t traditional but adds a subtle smoky note I love. Coconut milk powder creates the base, but fresh or canned coconut milk also works beautifully. And then there’s the spinners—soft, handmade dumplings with a whisper of brown sugar, a trick I picked up from a Bajan friend’s mom.

Stewed peas thicken as they cool, making them even better the next day! Serve it as-is, or over rice for a meal that’s hearty, humble, and full of Caribbean soul.

Ingredient Guide

Red Kidney Beans: The “peas” in stew peas, soaked to reduce cook time and soften.
Salted Pigtails: Provide richness, collagen, and deep savory flavor.
Lime or Lemon: Used to clean the pigtails before boiling.
Onion and Scallions: Build a flavor base for the broth.
Garlic: Infuses the stew with warmth.
Thyme and Bay Leaves: Add herbaceous depth and aroma.
Scotch Bonnet Pepper: Brings heat and a subtle fruitiness.
Black Pepper and Allspice Berries: Essential seasoning for balance and warmth.
Smoked Paprika: Optional, but adds a pleasant smoky undertone.
Coconut Milk Powder: Makes the broth rich and creamy; substitute with canned coconut milk if needed.
Flour, Salt, and Brown Sugar: Form the dough for spinners—small dumplings that cook right in the stew.

Shopping Made Easy

Salted pigtails can be found in Caribbean grocery stores or butcher shops; rinse and boil before using.
Coconut milk powder is shelf-stable and found in international aisles; you can also use liquid versions.
Use dried red kidney beans soaked overnight, or do a quick soak if short on time.
Whole pimento (allspice) berries offer a more authentic taste than ground.

Cooking Notes from the Kitchen

If you forgot to soak your beans, do a quick soak by boiling water, turning off the heat, and letting the beans sit for 2 hours.
Pre-boil the salted pigtails for 35–40 minutes to reduce saltiness and soften the meat.
Cook low and slow for at least 2 to 2.5 hours for the best flavor and texture.
Use 9–12 cups of water depending on pot size and evaporation; adjust as it simmers.
Spinners (small, rolled dumplings) absorb flavor and thicken the stew—don’t skip them!

What are Jamaican stew peas made of?

Jamaican stew peas are made with red kidney beans, salted meat like pigtails, fresh herbs, coconut milk, and spinners (dumplings). It’s a one-pot dish that’s deeply flavorful and satisfying.

Can I use canned beans instead of dried?

You can, but the texture and flavor will differ. Dried beans soaked overnight give a better result and allow the stew to thicken properly as it cooks.

Is coconut milk powder better than canned milk?

Coconut milk powder is convenient and allows for better control over thickness. However, canned or fresh coconut milk works just as well—just reduce the added water accordingly.

Can I make this gluten-free?

Yes, simply use a gluten-free flour blend to make the spinners, or omit them altogether. All other ingredients are naturally gluten-free, but always double-check labels, especially for coconut milk powder.

Can I use a slow cooker?

Yes, after pre-boiling the salted pigtails and soaking the beans, transfer everything to a slow cooker. Cook on low for 6–8 hours or until the beans and meat are tender. Add the spinners during the last hour of cooking.

Classic Jamaican Stew Peas

A comforting Caribbean stew made with red kidney beans, salted pigtails, fresh herbs, and spinners in a rich coconut broth.

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Prep Time 20

Cook Time 1

Total Time 1 20

Course Caribbean Classics, Easy Caribbean Recipes, Fall Recipes, Pork Recipes, Rice & One-Pot, Soups & Stews, Weeknight Dinners, Winter Recipes

Cuisine Jamaican

Ingredients

2 cups Red Kidney Beans soaked
2 lbs salted pigtails 1.5-inch pieces
1 lime or lemon juice
1 medium onion diced
3 stalks scallions chopped
8 cloves garlic
8 sprigs thyme
2 bay leaves
1 Scotch Bonnet pepper
1 teaspoon black pepper
6-10 allspice berries pimento seeds
3/4 teaspoon smoked pimento smoked paprika
1 pack coconut milk powder 1.76 oz
9-12 cups water
1 cup flour dumplings
1 teaspoon salt dumplings
1/2 teaspoon brown sugar
3/4 teaspoon salt adjust to taste

Instructions

Add 2 cups of red kidney beans to a pot.
Add the pre-boil the salted pigtail pieces.
In a large pot, combine kidney beans, pigtails, onion, scallions, garlic, thyme, bay leaves, Scotch Bonnet pepper, black pepper, allspice berries, and smoked paprika.
Add coconut milk powder and 9 cups of water. Bring to a boil.
Reduce heat to a simmer and cook for 2 to 2.5 hours, skimming foam and adding more water as needed (up to 3 additional cups).
To make spinners, combine flour, salt, brown sugar, and water in a bowl. Knead into a soft dough. Roll into small, thin dumplings.
Add spinners to the pot during the final 25 minutes of cooking. Stir gently and cook until dumplings are soft and the stew has thickened.
Taste and adjust salt before serving. Enjoy as a hearty stew or over steamed rice.

Notes

Please follow along with the video, as much more about the recipe is discussed there, including personalizations you may add to it, why I used coconut milk powder, and why it’s important to keep the recipe somewhat traditional.

Tip: If you forgot to soak the red beans overnight, you can bring water to the boil, turn off the stove, and empty the beans/peas into the pot and let them sit for 2 hours. Drain and use.

Yes, the ‘peas’ in this recipe are indeed Red Kidney Beans, which are washed and soaked overnight. They will almost double in size. In the video, I explained how to pre-boil the salted pigtail pieces for 35-40 minutes. I washed them with lemon juice and cool water before pre-boiling.

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Stewed oxtails on a red soup pot on stove

Featured Jamaican Rice & One-Pot Soups & Stews

Slow‑Braised Coconut Oxtail Stew with Navy Beans

January 7, 2026May 14, 2025Leave a Comment

As the chill of winter sets in, there’s nothing more comforting than a slow‑cooked Caribbean stew. This Slow‑Braised Coconut Oxtail Stew with Navy Beans brings together tender oxtails, creamy coconut milk, and plump navy beans in a deeply flavorful, aromatic dish. Once considered a humble “poor man’s” meal, this version elevates oxtails to a sought‑after delicacy. Featuring Scotch bonnet pepper, thyme, allspice berries, and a splash of Angostura bitters, this stew captures the soul of the Caribbean that’s rich, warming, and deeply satisfying.

Ingredient Guide

Oxtail: A flavorful cut of beef from the tail, known for its rich taste and gelatinous texture when slow-cooked. If unavailable, turkey neck can be a suitable substitute.
Scotch Bonnet Pepper: A fiery chili pepper common in Caribbean cuisine. Use with caution, and remove seeds to reduce heat.
Caribbean Green Seasoning: A blend of fresh herbs and spices, including scallions, thyme, garlic, and parsley. Adds depth and authentic Caribbean flavor.
Angostura Bitters: A concentrated bitters made from herbs and spices. Optional, but adds complexity to the dish.
Navy Beans: Small, white beans that become creamy when cooked. Soak overnight before using.
Allspice Berries: Also known as pimento, these berries impart a warm, clove-like flavor. Remove before serving.

Shopping Made Easy

Oxtail: Available at most butcher shops or international markets. Look for well-trimmed pieces with minimal fat.
Scotch Bonnet Peppers: Found in the produce section of Caribbean or Latin grocery stores. Habanero peppers can be used as a substitute.
Caribbean Green Seasoning: Often sold pre-made in Caribbean markets, or make your own using fresh herbs.
Angostura Bitters: Available in the cocktail mixers section of many supermarkets.
Navy Beans: Commonly found in the dry beans aisle of most grocery stores.

Cooking Notes from the Kitchen

Marinating: For best results, marinate the oxtails overnight to allow the flavors to penetrate deeply.
Browning Sugar: Watch the sugar carefully as it caramelizes to avoid burning, which can impart a bitter taste.
Oven Cooking: Ensure your pot is oven-safe, and check the stew periodically to maintain the desired liquid level.
Serving: This dish pairs wonderfully with rice and peas or steamed white rice to soak up the rich gravy.

What can I use instead of oxtail?

If oxtail is unavailable or too expensive, turkey necks are a great alternative. They offer a similar texture and absorb flavors well.

How spicy is this dish?

The heat level depends on the amount of scotch bonnet pepper used. For a milder dish, use less pepper or remove the seeds.

Can I use canned beans instead of dried navy beans?

Yes, canned navy beans can be used. Add them later in the cooking process to prevent them from becoming too soft.

Is it necessary to use Angostura bitters?

Angostura bitters add depth to the flavor but are optional. The dish will still be delicious without them.

How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

Slow‑Braised Coconut Oxtail Stew with Navy Beans

This coconut-stewed oxtail recipe combines the rich, savory flavors of Caribbean cooking with the creamy richness of coconut milk. Slow-braised until tender, the oxtails are infused with aromatic herbs and spices, making this dish a true island comfort food.

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Prep Time 20

Cook Time 3

Total Time 3 20

Course Rice & One-Pot, Soups & Stews

Cuisine Jamaican

Servings

Ingredients

2 lb oxtail trimmed and cut into even pieces
1 small onion diced
1/3 scotch bonnet pepper seeded and diced
6 grape tomatoes halved
1 tablespoon Caribbean Green Seasoning
2/3 teaspoon salt adjust to taste
1/4 teaspoon black pepper
1 teaspoon Worcestershire sauce
1 teaspon tomato ketchup
2-4 drops Angostura bitters optional
1 tablespoom vegetable oil
1 tablespoon brown sugar
1 cup navy beans soaked, drained
1 stalk scallion chopped
2 cloves garlic minced
4 sprigs fresh thyme
1 1/2 cupes water
1 cup coconut milk
2 tablespoons fresh parsley chopped

Instructions

In a large bowl, combine the oxtails with diced onion, grape tomatoes, diced scotch bonnet pepper, Caribbean green seasoning, salt, Worcestershire sauce, ketchup, black pepper, and Angostura bitters (if using). Mix well to coat the oxtails evenly. Cover and refrigerate for at least 2 hours, preferably overnight.
Preheat your oven to 350°F (180°C). In a heavy, oven-safe pot, heat the vegetable oil over high heat. Add the brown sugar and stir continuously with a dry spoon until it melts, becomes frothy, and turns an amber color.
Quickly add the marinated oxtails to the pot, including any marinade juices. Stir well to coat the oxtails in the caramelized sugar. Cover the pot and cook on medium heat for about 7 minutes.
Remove the lid and increase the heat to high. Cook until the liquid reduces and the oxtails are evenly browned. This process enhances the flavor and color of the dish. to 350 degrees F (180 degrees C).
Add the soaked navy beans (discard soaking water), chopped scallion, minced garlic, thyme sprigs, water, coconut milk, and allspice berries to the pot. Stir well and bring to a boil.
Cover the pot and place it in the preheated oven. Bake for approximately 3.5 hours, checking occasionally to ensure there is enough liquid. If necessary, add up to 1/2 cup of water or coconut milk to maintain the desired consistency.
Once the oxtails are tender and the beans are cooked, remove the pot from the oven. Discard the thyme sprigs and allspice berries. Skim off any excess oil from the surface. Garnish with chopped parsley and serve hot.

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Featured Jamaican Rice & One-Pot Soups & Stews Trinidadian

Trinidad-Style Corn Soup with Salted Pigtails

January 7, 2026May 14, 2025Leave a Comment

Corn soup is a beloved comfort food across the Caribbean, especially in Trinidad and Tobago, where it’s a staple at late-night gatherings and street food stalls. It’s often enjoyed after Carnival festivities or as a satisfying meal on a rainy day.

The Ultimate Corn Soup is a thick, velvety blend of yellow split peas, fresh and creamed corn, and root vegetables like pumpkin and sweet potato. The combination of yellow split peas, root vegetables, and aromatic herbs creates a thick, satisfying soup that’s perfect for any occasion. Whether you’re reminiscing about island life or exploring Caribbean cuisine for the first time, this recipe brings a taste of Trinidad to your kitchen.

The addition of coconut milk and dumplings adds a creamy texture and hearty bite, making it a complete meal in a bowl.

Ingredient Guide

Salted Pigtails: Cured pork tails that add a rich, smoky flavor to the soup. Ensure they’re properly pre-boiled to reduce saltiness.
Yellow Split Peas: These legumes break down during cooking, thickening the soup and adding a subtle sweetness.
Shado Beni (Culantro): A pungent herb similar to cilantro, essential for authentic Caribbean flavor.
Pimento Peppers (Seasoning Peppers): Mild, aromatic peppers that impart a unique sweetness without heat.
Bird’s Eye Peppers: Small, fiery chilies that add a spicy kick. Adjust quantity to taste.
Pumpkin: Adds natural sweetness and helps thicken the soup as it cooks down.
Sweet Potato: Provides a creamy texture and balances the soup’s savory elements.
Coconut Milk: Lends a creamy richness and subtle sweetness, enhancing the soup’s depth.
Creamed Corn: Adds sweetness and body to the soup, complementing the fresh corn pieces.
All-Purpose Flour: Used to make traditional dumplings, adding heartiness to the dish.

Shopping Made Easy

Salted Pigtails: Available at Caribbean or Latin American grocery stores. If unavailable, substitute with salted beef or smoked meats.
Shado Beni (Culantro): Look for it in international markets; if unavailable, cilantro can be used as a substitute.
Pimento Peppers: Found in Caribbean markets; if not available, use a combination of bell peppers and a mild chili.
Coconut Milk: Available in the international aisle of most supermarkets. Choose full-fat for a richer flavor.
Creamed Corn: Found in the canned vegetable section. For a healthier option, make your own by blending fresh corn kernels.

Can I make this soup vegetarian?

Yes, you can omit the salted pigtails and use vegetable stock instead of chicken stock. Add more vegetables or legumes to enhance the flavor and texture.

How spicy is this soup?

The heat level depends on the number of bird’s eye peppers used. Start with one and adjust to your preference.

Can I freeze this soup?

Yes, corn soup freezes well. Store it in airtight containers, leaving some space for expansion. When reheating, add a bit of water or stock to adjust the consistency, as it thickens upon cooling. It can be stored in the freezer for up to 3 months.

What can I serve with this soup?

This soup is hearty on its own but pairs well with crusty bread or a side salad for a complete meal.

Cooking Notes from the Kitchen

Boiling the salted pigtails before adding them to the soup helps remove excess salt and tenderizes the meat.
The soup will thicken as it cools. If it becomes too thick, add a bit of water or stock when reheating.
For a twist, try adding a pinch of turmeric or finely chopped herbs to the dumpling dough for an extra flavor boost.
Store leftovers in the refrigerator for up to 3 days or freeze for longer storage.

Trinidad-Style Corn Soup with Salted Pigtails

A hearty and flavorful Caribbean soup combining yellow split peas, root vegetables, and salted pigtails, enriched with coconut milk and traditional spices.

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Prep Time 30

Cook Time 1

Total Time 1 30

Course Rice & One-Pot, Soups & Stews

Cuisine Jamaican, Trinidadian

Servings

Ingredients

Soup Base

1 1/2 – 2 lbs salted pigtails cut into 1-inch pieces
1 1/4 cups yellow split peas washed
5 cups water adjust as necessary
4 cloves garlic crushed
2 tablespoons coconut oil
6 sprigs thyme
1 large onion diced
2 stalks celery diced
1/4 cup parsley chopped
1/4 teaspoon black pepper
3 stalks scallions chopped
3 Pimento peppers whole
2 Bird’s Eye peppers whole
3 tablespoons shado beni chopped
2 cups pumpkin diced
2 cups sweet potato diced
2-3 cups chicken stock
1 1/2 cups coconut milk
4-6 ears corn cut into 1-inch pieces
1 can creamed corn
1 cup frozen corn kernels optional

Dumplings

1 cup All-purpose flour
pinch of salt
1/4 cup water adjust as needed

Instructions

Wash and place the salted pigtail pieces in a large pot, cover with water, and bring to a boil. Reduce to a rolling boil and cook for 25 minutes to tenderize and remove excess salt. Drain and set aside.
In the same pot, add 5 cups of water, the washed split peas, and crushed garlic. Bring to a boil, then reduce to a simmer and cook for 35–40 minutes until the peas are tender.
In a separate large soup pot, heat coconut oil over medium heat. Add diced onion, scallions, thyme, black pepper, pimento peppers, bird’s eye peppers, shado beni, parsley, and celery. Reduce heat to low and sauté for 4–5 minutes.
Add diced pumpkin, sweet potato, and carrots to the sautéed aromatics. Stir well, then add chicken stock. Bring to a boil and cook for 25 minutes.
Gently add the cooked split peas and pigtails to the soup pot. Stir in coconut milk and creamed corn. If using, add frozen corn kernels. Bring to a boil, then reduce to a simmer and cook for 20 minutes.
Use a swizzle stick or whisk to gently break down the pumpkin, sweet potato, and carrots, thickening the soup. Add more stock or water if the soup becomes too thick.
In a mixing bowl, combine flour and a pinch of salt. Gradually add water, kneading to form a soft dough. Let rest for 5 minutes.
Divide into three balls, roll each into a cylinder, and cut into 1/2-inch pieces.
Add the dumplings and corn pieces to the boiling soup. Cook for an additional 5 minutes. Taste and adjust seasoning as needed.

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Featured Seafood & Fish Soups & Stews Trinidadian

Trinidad Shrimp Callaloo with Spinach

January 7, 2026May 8, 2025Leave a Comment

Callaloo is a cherished dish across the Caribbean, with each island offering its own unique take. In Trinidad and Tobago, it’s traditionally made with dasheen leaves and crab. This updated version swaps in baby spinach and shrimp for a modern, more accessible twist, while still capturing the essence of the original. Infused with coconut milk, pumpkin, and a vibrant Caribbean green seasoning, this rich and hearty soup delivers the comforting island flavors you know and love, perfect as a main course or a flavorful side.

Ingredient Guide

Baby Spinach (Callaloo Substitute): Used in place of dasheen leaves, baby spinach provides a tender texture and mild flavor.
Large Shrimp (Head-On, Shell-On): The shells and heads are used to create a flavorful stock, enhancing the soup’s depth.
Pumpkin (Calabaza or West Indian Pumpkin): Adds natural sweetness and body to the soup.
Sweet Potato (Batata): Contributes a creamy texture and subtle sweetness.
Okra (Ochro): Provides thickness and a distinctive flavor characteristic of callaloo.
Coconut Milk: Imparts a rich, creamy base that balances the spices.
Scotch Bonnet Pepper (Bonney Pepper): Adds heat and a fruity aroma; adjust to taste.
Caribbean Green Seasoning: A blend of herbs and spices that infuses the shrimp with authentic island flavor.
Bouillon Cubes (Vegetable and Fish/Seafood): Enhance the umami profile of the soup.

Shopping Made Easy

Baby Spinach: Readily available in the fresh produce section of most supermarkets.
Shrimp (Head-On, Shell-On): Check seafood markets or the frozen section for whole shrimp.
Pumpkin: Look for calabaza or West Indian pumpkin in Caribbean or Latin markets; butternut squash can be a substitute.
Scotch Bonnet Pepper: Found in international aisles or specialty stores; habanero peppers can be used as an alternative.
Caribbean Green Seasoning: Available pre-made in Caribbean grocery stores or online; can also be homemade with fresh herbs.

Cooking Notes from the Kitchen

Shrimp Stock: Utilizing shrimp shells and heads to make a stock adds a deep seafood flavor to the soup.
Texture Preference: Use a swizzle stick, whisk, or immersion blender to achieve the desired consistency of your soup.
Heat Control: For a milder soup, float the scotch bonnet pepper whole and remove before blending.
Serving Suggestions: This soup pairs well with rice or crusty bread and can be frozen for future meals.

What’s the difference between Jamaican callaloo and Southern Caribbean callaloo?

Jamaican callaloo typically refers to a leafy green plant (often amaranth), while in the Southern Caribbean, especially Trinidad and Tobago, callaloo is a thick, flavorful soup traditionally made with dasheen (taro) leaves and crab or salted meats.

What’s the difference between spinach and callaloo?

Callaloo in the Southern Caribbean typically refers to a dish, not just the leafy green. While traditional callaloo is made with dasheen (taro) leaves, spinach is often used as a substitute outside the region. Spinach is milder and more widely available, making it ideal for recreating callaloo flavors when dasheen leaves aren’t accessible.

Can I use frozen spinach instead of fresh?

Yes, frozen spinach can be used in place of fresh baby spinach. Thaw it first and squeeze out any excess water before adding it to the soup.

What can I substitute for scotch bonnet pepper?

If scotch bonnet peppers aren’t available, habanero peppers make a good substitute with similar heat and fruitiness. For less heat, try using a milder chili or omit entirely.

How do I make a seafood stock with shrimp shells?

To make a seafood stock, simmer shrimp shells and heads with aromatics like celery, onion, and thyme for about 25–30 minutes. Strain before adding to the soup.

Is Trinidadian callaloo always made with coconut milk?

Most Trinidadian-style callaloo includes coconut milk for richness and balance, but it can be omitted for a lighter version or if preferred.

Trinidad Shrimp Callaloo with Spinach

A flavorful Trinidadian-inspired soup featuring shrimp, spinach, and a medley of Caribbean spices, perfect for a hearty meal.

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Prep Time 30

Cook Time 1

Total Time 1 30

Course Seafood & Fish, Soups & Stews

Cuisine Trinidadian

Servings

Ingredients

2 lbs baby spinach roughly chopped
1 medium onion diced
2 tablespoons butter
1 teaspoon black pepper divided
3/4 tablespoon salt divided
1 1/2 tablespoons olive oil
1 scotch bonnet pepper seeds removed
2 lbs large shrimp head-on, shell-on
3 cups water
1 stalk celery diced
5 sprigs thyme
4 cloves garlic finely diced
2 1/2 cups pumpkin cubed
2 medium sweet potatoes cubed
18 small okra sliced into 1/4-inch pieces
1 1/2 cups coconut milk
1 vegetable bouillon cube
2 fish/seafood bouillon cubes
1/2 teaspoon Caribbean green seasoning

Instructions

Peel and devein the shrimp, reserving the heads and shells. Rinse and set aside.
In a large saucepan, melt butter over medium heat. Add diced celery and shrimp shells/heads. Cook for 4 minutes, stirring well.
Add 1/2 teaspoon black pepper and stir. Increase heat, add water, and bring to a boil. Reduce to a simmer and cook for 25–30 minutes to create a shrimp stock.
Add cubed pumpkin and sweet potatoes to the pot. Stir and cook for 2 minutes. Add sliced okra and stir to combine.
Add chopped spinach to the pot. It may seem like a lot, but it will wilt down. Pour in coconut milk and stir well.
While the soup simmers, season the cleaned shrimp with Caribbean green seasoning and the remaining 1/4 tablespoon salt. Refrigerate to marinate.
While the soup simmers, season the cleaned shrimp with Caribbean green seasoning and the remaining 1/4 tablespoon salt. Refrigerate to marinate.
After the soup has simmered and vegetables are tender, use a swizzle stick, whisk, or immersion blender to achieve desired consistency. Pulse gently to avoid over-blending.
Add the marinated shrimp to the soup, stir well, and turn off the heat. Cover and let the residual heat cook the shrimp for 5–8 minutes until fully cooked.
Serve hot as a soup, over rice, or with crusty bread.

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Featured Seafood & Fish Soups & Stews

Coconut Stewed Haddock

January 7, 2026May 8, 2025Leave a Comment

There’s something uniquely comforting about a warm, coconut-based Caribbean stew—especially when fresh herbs, citrus, and a touch of peppery heat come together with tender, flaky fish. Growing up, I didn’t have the greatest love for fish, even with easy access to it on the islands. Ironically, now living in Canada, I find myself reaching for seafood more often—and paying a premium for what once was everywhere around me. Funny how life works, eh?

This Coconut Stewed Haddock with Herbs is a quick, flavorful meal that’s perfect for busy evenings when you want something both nourishing and Caribbean at heart. Featuring mild haddock fillets simmered in coconut milk with scallions, thyme, and scotch bonnet, this pescatarian-friendly dish brings warmth and comfort with every bite. Serve it with steamed rice, crusty bread, or boiled provisions, and you’ll have dinner on the table in under 30 minutes.

Ingredient Guide

Haddock: A firm, mild white fish that holds up well during stewing. Can be substituted with cod, snapper, or tilapia.
Coconut Milk: Adds a rich, creamy base and signature Caribbean flavor. Choose full-fat for the best texture.
Thyme and Scallions: Essential fresh aromatics used across Caribbean cuisine. They form the heart of the flavor base.
Garlic and Pimento Peppers: Build depth and complexity without overwhelming heat.
Scotch Bonnet Pepper: Adds controlled heat and floral spice. Use a small amount to balance flavor.
Lemon Juice: Freshens and brightens the dish, balancing the richness of the coconut milk.
Coconut Oil: Adds subtle sweetness and enhances tropical notes. Use any neutral oil if needed.
Salt and Black Pepper: Classic seasonings to enhance the natural flavors of the fish.

Shopping Made Easy

Haddock is widely available in the freezer section or at seafood counters.
Use canned coconut milk from the international foods aisle for convenience.
Seasoning peppers and Scotch bonnets are commonly found in Caribbean groceries; substitute red bell peppers if needed.
Fresh thyme and scallions are pantry staples for Caribbean cooking and easy to find year-round.

Cooking Notes from the Kitchen

Always rinse fish with a mixture of lemon juice and cool water to remove any residual odors or slime.
Gently simmer the fish in the coconut milk. Boiling too hard may cause it to break apart.
If you have annatto (roucou), adding a spoonful gives the stew a rich golden hue.
Taste and adjust salt at the end; different coconut milk brands vary in sweetness and salt content.
Wear gloves when handling scotch bonnet to avoid skin irritation.

What fish can I substitute for haddock?

Any firm white fish, such as cod, snapper, or grouper, will work well in this recipe.

Is this stew spicy?

It’s mildly spicy depending on how much scotch bonnet you use. Feel free to omit or reduce for a milder flavor.

What sides pair well with this dish?

Serve with steamed white rice, ground provisions like cassava or green banana, or dip with crusty bread.

Is this recipe gluten-free?

Yes—as long as your coconut milk and spices are certified gluten-free, this recipe is naturally gluten-free.

Can I prepare this in advance?

You can prep the seasoning base in advance, but cook the fish fresh for best texture and flavor.

Coconut Stewed Haddock

A quick and flavorful coconut fish stew with Caribbean aromatics, ready in under 30 minutes.

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Prep Time 10

Cook Time 15

Total Time 25

Course Seafood & Fish, Soups & Stews

Ingredients

1 pound haddock cut into 2–3 inch pieces
1 Lemon juiced, divided
1 1/2 tablespoons coconut oil
2 cloves garlic diced
2 seasoning peppers diced
1/4 Scotch bonnet pepper diced
4 sprigs thyme leaves only
2 scallions chopped
1/8 teaspoon black pepper
1/2 teaspoon salt
1/2 cup coconut milk

Instructions

Rinse the fish with the juice of half a lemon and cool water. Drain and set aside.
In a large pan, heat coconut oil over medium-high heat. Add garlic, seasoning peppers, and scotch bonnet. Lower heat and cook for 1 minute.
Add thyme, scallions, and black pepper. Sauté for 2–3 minutes.
Gently add the fish to the pan and stir to coat with aromatics.
Pour in coconut milk, salt, and the remaining lemon juice. Bring to a gentle simmer.
Cook uncovered for 5–7 minutes or until fish is cooked through.
(Optional) Add 1 tablespoon roucou for extra color.
Taste and adjust seasoning. Serve hot with your favorite side.

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Ginger Chicken with Green Beans on a red serving dish

Featured Festive & Holiday Recipes Soups & Stews Trinidadian

Caribbean Ginger Stewed Chicken with String Beans

January 7, 2026May 8, 2025Leave a Comment

This Caribbean Ginger Stewed Chicken with String Beans is a one-pot comfort dish straight from the islands. It brings together two Caribbean classics—stewed chicken and crisp string beans, united by bold ginger, green seasoning, and caramelized sugar. This version builds on the memories of Monday dinners when mom would transform leftovers into something fresh and vibrant. The ginger adds subtle warmth, while the brown sugar stew base gives the dish its signature golden color. Serve it over rice or with hot sada roti and you’ll see why this is still one of my favorite ways to prepare chicken.

Ingredient Guide

Chicken: Bone-in drumsticks and thighs are best for flavor and tenderness during stewing.
String Beans: Also known as Bodi or yard beans; crisp, earthy, and perfect for simmering.
Caribbean Green Seasoning: A fresh blend of herbs that infuses the dish with savory depth.
Onion: Diced and used to build aromatic base flavor.
Scotch Bonnet Pepper: Adds heat and tropical aroma—use sparingly or leave whole to control spice.
Tomato Ketchup: Adds sweetness and acidity that balances the stew.
Ginger: Brings warmth and a peppery undertone that complements the sugar-based stew.
Worcestershire Sauce: Offers a savory umami layer to the chicken.
Vegetable Oil: Used to caramelize sugar and sauté aromatics.
Brown Sugar: Essential to create the stew’s caramelized base.
Grape Tomatoes: Added at the end for freshness and acidity.

Shopping Made Easy

Use bone-in chicken for the best texture and deeper flavor in the stew.
Look for fresh string beans or long Bodi at Caribbean or Asian groceries.
A ripe scotch bonnet adds signature heat—remove seeds to mellow it.
Use brown sugar, not white, to create the stew’s authentic color and flavor.
Caribbean green seasoning can be homemade or store-bought; it’s a staple for seasoning meat.

Cooking Notes from the Kitchen

Stew the chicken in caramelized sugar for deep color and flavor—watch closely to avoid burning.
Julienne ginger adds bursts of flavor throughout, or grate it for a more subtle infusion.
Add the string beans after searing the chicken so they hold their shape and don’t overcook.
Deglazing the pot with marinade water adds back all those flavorful bits.
Add tomatoes at the end for brightness and to avoid over-softening.

Caribbean Ginger Stewed Chicken with String Beans

A rich and savory one-pot chicken dish infused with ginger, caramelized sugar, and tender string beans.

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Prep Time 20

Cook Time 40

Total Time 1

Course Festive & Holiday Recipes, Soups & Stews

Cuisine Trinidadian

Ingredients

3 lbs chicken cut into 1 1/2-inch pieces
1 lb string beans cut into 1–1 1/2-inch pieces
1 tablespoon Caribbean Green Seasoning
1/4 teaspoon black pepper
3/4 teaspoon salt adjust to taste
1/2 onion medium; diced
1/2 Scotch Bonnet pepper whole or sliced
1 tablespoon tomato ketchup
1 1/2 inch ginger julienned
1 teaspoon Worcestershire sauce
1 teaspoon vegetable oil
1 tablespoon brown sugar
1 cup water
6 grape tomatoes whole or halved

Instructions

Clean the chicken, remove any fat and skin, then cut into 1-inch pieces.
Season chicken with salt, pepper, green seasoning, ketchup, onion, Worcestershire, and ginger. Set aside to marinate.
Heat oil in a heavy pot over high heat. Add brown sugar and stir until frothy and amber.
Quickly add seasoned chicken. Stir well to coat in caramelized sugar.
Reduce heat to medium, cover, and cook for 5–8 minutes to release natural juices.
Remove lid and increase heat. Cook until all liquid evaporates and oil reappears.
Add string beans and stir to combine.
Swish 1 cup water in marinade bowl and pour into pot. Bring to a boil.
Reduce to a rolling boil and cook uncovered for 15 minutes or until chicken and beans are tender.
Add grape tomatoes in the last 3 minutes.
Serve hot. The perfect combo for this, besides hot Sada Roti, is hot rice. Steamed, boiled or done in your favorite way. Enjoy!

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Stewed Lentils in a pot with pumpkin pieces

Featured Fusion Soups & Stews Trinidadian Vegan Vegetarian

Quick and Tasty Caribbean Lentil Stewed Lentils

January 7, 2026May 8, 2025Leave a Comment

Craving a comforting, wholesome dish without spending hours in the kitchen? This Quick and Tasty Caribbean Lentil Stew recipe is the perfect solution. Lentils are a staple in Caribbean homes—usually cooked with pumpkin, garlic, and herbs—and this version brings all that heartwarming flavor with pantry-friendly ingredients and a faster prep.

Inspired by my mom’s classic stewed lentils, this version came together on a night when my freezer was bare. I grabbed a can of lentils and improvised with stewed tomatoes and diced pumpkin. The result? A rich, deeply flavored lentil stew with bold Caribbean flair.

You can enjoy it over steamed rice, with roti, or even spooned over toast. It also keeps well for days, making it a great make-ahead option. Whether you’re vegan, vegetarian, or just looking for a #meatfree Monday meal, this dish is full of soul.

Ingredient Guide

Lentils (Canned or Cooked): A hearty base full of protein and fiber; canned versions save time.
Stewed Tomatoes: Adds acidity, color, and depth to the sauce.
Pumpkin (or Squash): Naturally sweetens and thickens the stew as it softens.
Vegetable Stock: Adds richness—use chicken stock if not making this vegan.
Browning: A Caribbean kitchen staple for color and a hint of caramel flavor.
Shallot and Garlic: The flavor base—savory and aromatic.
Scotch Bonnet Pepper: Optional, but adds heat and complexity. Remove seeds to control spice level.
Bay Leaf: Adds an earthy depth to the stew as it simmers.
Brown Sugar: Balances the tartness of canned tomatoes.
Parsley and Scallions: For freshness and a bright herbal finish.
Salt and Black Pepper: Season to taste.

Shopping Made Easy

Use canned lentils to save time, or cook dried lentils ahead of time if preferred.
Canned stewed tomatoes are found in the canned vegetables aisle—look for ones without added sugar.
Caribbean browning sauce is usually found in the international foods section.
You can substitute pumpkin with sweet potato or butternut squash.
Scotch Bonnet can be replaced with any chili or omitted altogether.

Cooking Notes from the Kitchen

Always sauté aromatics like shallot and garlic first to build a flavorful base.
Browning adds rich color and a subtle smoky flavor—don’t skip it.
For a thicker stew, mash some of the pumpkin pieces before serving.
Let the stew sit for 10 minutes after cooking—flavors will deepen as it cools.
Store leftovers in the fridge for up to 4 days or freeze for longer storage.

Can I use dried lentils instead of canned?

Yes, just cook them fully ahead of time. You’ll need about 2 cups of cooked lentils.

What can I substitute for pumpkin?

Sweet potatoes, carrots, or any firm squash work well in this dish.

How spicy is it?

Mild by default—add more Scotch Bonnet or chili to turn up the heat.

What is browning?

A Caribbean condiment made by caramelizing sugar, it adds color and a deep, smoky note to stews and sauces.

Is this dish vegan and gluten-free?

Yes, just ensure your stock and browning sauce are certified gluten-free.

Quick and Tasty Caribbean Lentil Stewed Lentils

This simple, one-pot lentil stew loaded with pumpkin is a fuss-free, delicious and nutritious dinner option, perfect for a weekday night!

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Prep Time 10

Cook Time 25

Total Time 35

Course Soups & Stews, Vegan, Vegetarian

Cuisine Fusion, Trinidadian

Ingredients

1 can lentils
1 can stewed tomatoes
1/4 teaspoon salt
1 cup diced pumpkin
1 cup veg stock
1 teaspoon browning
1/4 teaspoon black pepper
1 bulb large shallot chopped
3 cloves garlic crushed
2 stalks scallions chopped
1 tablespoon chopped parsley
1 tablespoon brown sugar
1 tablespoon olive oil
1 bay leaf
1/2 Scotch Bonnet pepper

Instructions

Heat the Olive Oil (1 tablespoon) in a saucepan on a medium flame. Add the Shallot (1) and Garlic (3 clove), and turn the heat down and cook for 2-3 minutes on low.
Add black pepper, scallions, and pumpkin. Stir well and cook for another minute.
Add Scotch Bonnet pepper (if using), then stir in lentils, stewed tomatoes, sugar, bay leaf, parsley, stock, and salt. Bring to a boil, add browning, and stir.
Reduce to a gentle boil, cover, and simmer for 20–25 minutes.
Remove bay leaf. Check salt and adjust. Mash some pumpkin if you want a thicker consistency.
Serve hot with rice, toast, or roti.

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Featured Jamaican Rice & One-Pot Soups & Stews Trinidadian

Ultimate Slow Cooker (CrockPot) Curry Goat

January 7, 2026May 5, 2025Leave a Comment

Caribbean curry goat is a beloved dish across the islands, known for its bold spices, tender meat, and vibrant flavor. With busy weekdays in mind, I created this slow cooker curry goat recipe to give you the same rich Caribbean flavor without needing to stay over a stove. Cooking curry goat in the crockpot means you can come home to a comforting, fall-off-the-bone dish that brings back all the flavors of a traditional Sunday lunch.

This Ultimate Slow Cooker (Crockpot) Curry Goat features goat meat slowly simmered with Caribbean green seasoning, Madras-style curry powder, allspice berries, thyme, and Scotch Bonnet for added heat. Potatoes help stretch the dish and absorb the spiced gravy, making this perfect for feeding a crowd or meal prepping. Serve with rice, roti, or even bread to soak up every drop of that golden curry sauce.

This is your go-to recipe when you want an authentic Caribbean curry with minimal hands-on time. Whether you’re from Trinidad, Jamaica, or anywhere across the diaspora, it’ll take you home in one bite.

Ingredient Guide

Goat: Bone-in cuts give deeper flavor during slow cooking.
Potatoes: Help bulk up the dish and soak in the curry; cut in large chunks to hold their shape.
Scotch Bonnet Pepper: Use sliced for heat or whole to control spice level.
Caribbean Green Seasoning: A fresh herb paste essential for Caribbean depth of flavor.
Curry Powder: Choose Madras-style Caribbean blends for authentic taste.
Onion: Adds sweetness and body to the gravy.
Thyme: Earthy herb that pairs beautifully with curry and goat.
Garlic: Classic aromatic base with curry and goat.
Ginger: Adds a peppery, slightly sweet note; slice or grate based on preference.
Pimento (Allspice) Berries: Infuse warmth and depth during long cooking.
Tomato: Adds acidity to balance the richness of the goat.
Salt and Black Pepper: Basic seasoning to bring it all together.
Scallions: Finish the dish with fresh, sharp onion flavor.
Water: Helps create a saucy curry base.

Shopping Made Easy

You can usually request pre-cut bone-in goat meat from Caribbean or African butchers.
Caribbean green seasoning is available premade in some West Indian grocery stores or easy to make at home.
Pimento berries may be labeled as whole allspice; find them in the spice aisle or international section.
Madras curry powder is often sold in Caribbean or Indian food stores; avoid sweet or generic blends.

What makes Caribbean curry goat different?

Caribbean curry goat uses bone-in goat, green seasoning, and Madras-style curry powder for a uniquely herbaceous, peppery, and bold flavor unlike Indian or Thai curries.

Can I substitute lamb for goat?

Yes, lamb is a great substitute and works well with the same seasonings and slow cooking method.

Do I need to brown the meat first?

Not in this slow cooker version. The long cook time infuses flavor deeply without searing, but you can if you prefer the added color and richness.

How do I reduce the spice level?

Leave the Scotch Bonnet whole and remove before serving, or omit entirely if you’re spice-sensitive.

Cooking Notes from the Kitchen

Use large potato chunks so they don’t fall apart in the long cook.
Always skim the surface fat from goat meat to avoid a greasy gravy.
Crushing a few potato chunks at the end helps thicken the sauce naturally.
Don’t pour rendered goat fat down your sink; dispose in the trash.

Ultimate Slow Cooker (CrockPot) Curry Goat

Classic Caribbean curry goat adapted for slow cooking, tender, spiced, and perfect for busy days.

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Cook Time 5

Total Time 5

Course Rice & One-Pot, Soups & Stews

Cuisine Jamaican, Trinidadian

Servings

Ingredients

3 pounds goat bone-in, cleaned and trimmed
4 large potatoes cut into quarters
1 Scotch Bonnet pepper sliced or whole
2 tablespoons Caribbean Green Seasoning
2 tablespoons curry powder
1 large onion diced
5 sprigs thyme
4-6 cloves garlic smashed
3-5 pieces ginger thinly sliced
8 pimento berries whole
1 tomato large; diced
3/4 tablespoon salt
1/4 teaspoon black pepper
2 scallions chopped
2 tablespoons water

Instructions

Add all the ingredients to the slow cooker. Stir well to combine everything evenly. Set the slow cooker on low and cook for 5 hours.
After 4.5 hours, check for doneness. Skim off any surface fat using a spoon or paper towel. Remove Scotch Bonnet if used whole.
Taste and adjust salt. To thicken, mash a few pieces of potato or cook uncovered for 20–30 minutes more.
Top with fresh chopped cilantro before serving.

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Amazing Lobster Callaloo in a white bowl with a bit of lobster and a chili pepper on top

Featured Fusion Seafood & Fish Soups & Stews Trinidadian

Lobster Callaloo Soup (Caribbean Spinach and Seafood Stew)

January 7, 2026May 2, 2025Leave a Comment

Callaloo is one of the most beloved dishes across the Caribbean, a rich, hearty soup made with leafy greens, okra, and root vegetables. Traditionally flavored with fresh ocean crab, this version gets a luxurious twist with tender, juicy lobster tails. This Lobster Callaloo Soup (Caribbean Spinach and Seafood Stew) is rich, savory, and layered with flavor—everything you want from a comfort meal with island roots.

This recipe came out of necessity and creativity. I used lobster tails because that’s what I had on hand; sometimes the best Caribbean dishes start that way. The technique may seem a little non-traditional, but the results are deeply satisfying. Plus, I build flavor by making a lobster stock right in the pot using the shells before simmering everything down into a beautiful, thick soup.

If you’ve never had callaloo made this way, I encourage you to give it a try. It’s elegant enough for a dinner party and easy enough for a Sunday meal.

Ingredient Guide

Lobster Tails: The star of the dish, adding sweetness and luxury.
Baby Spinach: A substitute for traditional callaloo leaves like dasheen or taro.
Okra: Helps thicken the soup naturally while adding a subtle crunch.
Pumpkin and Sweet Potato: These root vegetables bring earthy sweetness and body.
Coconut Milk and Seafood Stock: The liquid base that makes it creamy and rich.
Shado Beni (Culantro): A signature herb in Caribbean cooking, use cilantro as an alternative if unavailable.
Scotch Bonnet Pepper: Adds bold Caribbean heat; optional, remove seeds for less spice.
Celery, Onion, Garlic, and Thyme: The aromatic foundation for deep, savory flavor.
Salt, Pepper, and Butter: Simple seasonings to round out the profile.
Lemon Juice (for washing): Removes any briny or fishy smell from lobster.

Shopping Made Easy

Look for frozen lobster tails in the seafood section of your grocery store.
Fresh spinach can be replaced with frozen chopped callaloo if available.
Caribbean markets often carry shado beni; substitute with cilantro if needed.
Use high-quality seafood stock or homemade if available; check labels if gluten-free.
Canned coconut milk works best for richness—avoid sweetened versions.

Cooking Notes from the Kitchen

Sauté the lobster first in butter and oil to build flavor and richness from the start.
Use the lobster shells to make a quick stock—this is key for deep seafood flavor.
Simmer long enough to fully break down the pumpkin and okra before blending.
Use a swizzle stick or immersion blender in pulses to avoid over-aerating the soup.
Stir in lobster meat at the end so it stays tender and doesn’t overcook.

What is callaloo?

Callaloo is a Caribbean soup made with leafy greens, often dasheen or taro leaves, okra, pumpkin, and seasonings. Each island has its own version.

Can I use crab instead of lobster?

Absolutely. Traditional versions often use crab. Shrimp or even smoked turkey can also be delicious.

What does callaloo taste like?

It’s earthy, rich, slightly creamy from coconut milk, with a bit of natural thickness from okra and pumpkin.

Can I make this vegetarian?

Yes, simply omit the lobster and use vegetable stock. You can add mushrooms for an umami boost.

Is this soup gluten-free?

It can be, just be sure to check your stock and coconut milk for gluten-containing additives.

Lobster Callaloo Soup (Caribbean Spinach and Seafood Stew)

A rich and savory Caribbean soup made with spinach, okra, pumpkin, and tender lobster, simmered in coconut milk and seafood stock.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Seafood & Fish, Soups & Stews

Cuisine Fusion, Trinidadian

Ingredients

4 lobster tails washed with 1/2 lemon, backs split
1 tablespoon olive oil
1 tablespoon butter
1 stalk celery diced
1 medium onion diced
4 cloves garlic minced
2 shado beni leaves chopped
1/4 Scotch Bonnet pepper sliced, optional
4-6 sprigs thyme leaves only
1/2 teaspoon black pepper
3/4 teaspoon salt
1 lb baby spinach washed, rough-chopped
2 cups sweet potato cubed
2 cups pumpkin cubed
2 cups water
1 1/2 cups coconut milk
1 1/2 cups seafood stock

Instructions

In a deep pot, heat olive oil and butter on medium. Add lobster tails, cover, reduce to low, and cook for 4–5 minutes. Remove and let cool.
Remove lobster meat from shells; reserve meat. Add large shell pieces back to pot. Add water and bring to a boil. Simmer 10 minutes.
Add celery, onion, shado beni, garlic, Scotch Bonnet, thyme, and black pepper. Sauté on low for 4 minutes.
Remove lobster meat from shells; reserve meat. Add large shell pieces back to pot. Add water and bring to a boil. Simmer 10 minutes.
Remove shells. Add spinach, salt, sweet potato, pumpkin, and okra. Stir in coconut milk and seafood stock.
Bring to a boil, then simmer partially covered for 50 minutes until vegetables are soft.
Blend gently with swizzle stick or immersion blender to desired texture.Blend gently with swizzle stick or immersion blender to desired texture.
Adjust salt, stir in reserved lobster meat, and serve hot.

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Featured Fusion Soups & Stews Trinidadian Vegan Vegetarian

Caribbean Ratatouille (Ital Vegetable Stew)

January 7, 2026May 1, 2025Leave a Comment

Last fall, I shared one of my favorite ways to use fresh garden vegetables—a Caribbean twist on traditional ratatouille. I call it Caribbean Ratatouille (Ital Vegetable Stew) because of its plant-based, Ital-inspired approach, similar to the Ital food I grew up with in Trinidad. While I’m a carnivore at heart, this vegan dish is so flavorful and satisfying, I look forward to making it again and again.

Using staples like eggplant, callaloo, Swiss chard, okra, chayote (christophene), bell peppers, and tomato, this dish brings together the best of seasonal produce. We salt and drain the eggplant to remove bitterness, fry it until golden, then simmer everything in coconut milk with tomato paste, herbs, and a splash of Scotch Bonnet. The result is a rich, vegetable-packed stew that stands on its own as a main or a colorful side.

Served hot from the oven, this one-pot vegan feast is perfect for family dinners or gatherings, especially when you want a delicious vegetarian crowd-pleaser with Caribbean flair.

Ingredient Guide

Eggplant: Salting and draining reduces bitterness before frying to golden edges.
Olive Oil: Used to sauté and roast vegetables—adds richness and helps caramelize.
Chayote (Christophene): A mild squash with a crisp bite—it adds texture and absorbs flavors.
Bell Peppers: Half each of red and green for sweetness, color, and crunch.
Swiss Chard and Callaloo (Jamaican Kale): Earthy greens combining weight and vibrant flavor.
Okra: Sliced rounds help thicken the stew while adding a slight bite.
Red Onion & Garlic: The aromatic foundation—adds depth and warmth.
Celery: Adds crunch and a savory layer to the vegetable mix.
Scotch Bonnet Pepper: Optional heat—sliced thin, seeds removed to control spice.
Tomato Paste and Tomatoes: Provide acidity, color, and body to the stew.
Thyme and Basil: Fresh herbs to round out the stew’s flavor profile.
Coconut Milk: Adds creamy richness and smooth texture.
Parsley: Stirred in at the end for a fresh herbal lift.
Salt & Black Pepper: Essential seasoning for all those flavors to shine.

Shopping Made Easy

Look for firm eggplants and chayote with no soft spots—these hold up well when cooking.
You can find callaloo and Scotch Bonnet peppers at Caribbean or international markets; sub cilantro and sweet peppers if unavailable.
Extra-virgin olive oil provides the best flavor for roasting and sautéing vegetables.
Use full-fat coconut milk for creamy results; light versions won’t give the same texture.

Cooking Notes from the Kitchen

Salt and drain eggplant first to eliminate bitterness and improve texture.
Roast eggplant in batches to avoid overcrowding—they brown better that way.
Layer harder vegetables first (chayote, peppers), then add softer ones later for even cooking.
Bake the stew in the oven to meld flavors and develop a delicious roasted finish.
Add basil and parsley after baking to preserve their fresh bright notes.

Can I make this gluten-free?

Yes, it’s naturally gluten-free. Just check that your tomato paste and coconut milk don’t contain additives.

What else can I substitute for callaloo?

Spinach, kale, or mustard greens all make good replacements if callaloo isn’t available.

How do I control the heat?

Keep the Scotch Bonnet pepper whole for mild flavor or slice it and remove the seeds to increase spice level.

Can I skip the oven step?

Yes, but baking brings out deeper flavors and a roasted texture you won’t get otherwise.

Is this stew suitable for meal prep?

Absolutely, this stew keeps well for several days in the fridge and makes a satisfying leftover meal.

Caribbean Ratatouille (Ital Vegetable Stew)

A hearty plant-based stew featuring eggplant, chayote, bell peppers, okra, leafy greens, and coconut milk, this one-pot Caribbean ratatouille is comfort food with island flavor.

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Prep Time 30

Cook Time 45

Total Time 1 15

Course Soups & Stews, Vegan, Vegetarian

Cuisine Fusion, Trinidadian

Servings

Ingredients

3 tablespoon olive oil
1 medium eggplant cubed
1/2 green bell pepper diced
1/2 red bell pepper diced
1 medium red onion diced
2 stalks celery chopped
4 cloves garlic smashed
5-8 okra sliced into 1/2‑inch rounds
2-3 cups Swiss chard chopped
2 cups Jamaican callaloo chopped
1/2 Scotch Bonnet pepper green, sliced, optional
4 medium tomatoes diced
1 tablespoon tomato paste
1 1/4 teaspoon salt divided
1/2 teaspoon black pepper
5 sprigs thyme leaves only
2 sprigs basil leaves only
1 medium chayote christophene, peeled and cubed
3/4 cup coconut milk
2 tablespoon parsley chopped

Instructions

Toss eggplant cubes with 1 tablespoon olive oil and 1/2 teaspoon salt. Let sit 30 minutes to draw out moisture. Rinse and pat dry.
Deseed and cube the chayote.
Preheat oven to 400 °F.
In batches, fry eggplant with 1 tablespoon olive oil in oven-proof pan for 5–7 minutes until golden. Set aside.
Add remaining 1 tablespoon oil. Sauté chayote and bell peppers on medium-low for 2 minutes. Add celery, onions, and 1/2 teaspoon salt; cook 5 minutes.
Stir in garlic, tomato paste, black pepper, tomatoes, thyme, basil, okra, Swiss chard, callaloo, and Scotch Bonnet. Mix well.
Return eggplant to pan. Drizzle coconut milk on top. Stir to combine.
Bake in oven for 20–25 minutes until vegetables are tender. Remove, taste for salt, and top with fresh parsley and additional basil leaves before serving.

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Featured Seafood & Fish Soups & Stews

Shrimp Broff (Caribbean Shrimp Soup)

January 7, 2026April 17, 2025Leave a Comment

There’s nothing quite like a comforting bowl of shrimp broff to warm the soul. This light, flavorful Caribbean soup blends homemade shrimp stock with diced pumpkin, sweet potato, hearty green banana, and succulent shrimp. It’s a go-to dish for soothing busy weekends or recovering from a night of indulgence, just like my uncle used to after weekend parties. Rich in tradition, Savory Shrimp Broff brings familiar comfort with every spoonful.

This take on a Caribbean classic draws from the traditional “broff,” usually made with ocean fish heads and served as a light, clear soup. Unlike our thicker, heartier Caribbean soups, broff is meant to be mild in both texture and flavor, often praised as a hangover remedy. My uncle was exceptional at preparing it, especially on a Monday morning. I credit him for my broff-making skills and the early lessons learned helping him prep and cook this soul-satisfying dish.

Ingredient Guide

Shrimp with Heads On: Clean, de-shelled shrimp heads and shells create the flavorful base for the stock.
Water: Forms the clear broth that carries all the aromatic goodness.
Onion and Celery: Create the aromatic foundation of the shrimp stock.
Carrot, Pumpkin, Sweet Potato: Add natural sweetness, color, and substance to the soup.
Green Cooking Banana: Provides firm texture and mild sweetness; use a wax paper wrap for ripe bananas.
Thyme and Parsley: Fresh herbs that infuse the broff with earthy, aromatic notes.
Scallions and Pimento Peppers: Layer in bright flavor and authentic Caribbean heat.
Garlic: Adds classic savory depth to the broth.
Caribbean Green Seasoning: Optional but boosts the authentic tropical flavor profile.
Butter and Veg Oil: Build the sofrito that blends vegetables and aromatics together.
Scotch Bonnet Pepper: Imparts a mild heat; leave whole to infuse without overwhelming.
Noodles: Optional for extra heartiness; choose gluten-free if needed.
Salt and Black Pepper: Classic seasoning to enhance every element of the broff.

Shopping Made Easy

Shrimp with heads can be found fresh or frozen in the seafood section.
Green bananas and pimento peppers are available at Caribbean or specialty produce stores.
Canned Caribbean green seasoning is sold in West Indian aisles or at specialty shops.
Noodles are optional—choose gluten-free or omit for a lighter stew.

Cooking Notes from the Kitchen

Making a separate shrimp stock with shells and heads ensures a rich and flavorful broth without heaviness.
Simmer the stock gently for 25 minutes and skim off foam to keep the broth clear.
Add vegetables in batches with sautéed aromatics to layer flavors.
Bringing everything to a steady boil before simmering helps vegetables cook evenly and keeps the broth bright.
Add seasoned shrimp at the end and let them cook in residual heat to avoid overcooking or rubbery texture.

What is broff in Caribbean cooking?

Broff is a light Caribbean broth-based soup, usually made with fish or shrimp, and valued for its soothing, hydrating qualities.

Can I omit the shrimp heads and shells?

You can, but the flavor will be lighter. Keeping them creates a richer, more authentic broth.

How can I reduce spice levels?

Remove the scotch bonnet pepper before serving to keep the warmth gentle and not overwhelming.

Is the broff gluten-free?

Yes, if you omit noodles or use gluten-free pasta; all other ingredients are naturally gluten-free.

What can I serve with broff?

Serve with extra noodles, crusty bread, or grounded provisions like boiled cassava or yam for a complete Caribbean meal.

Shrimp Broff (Caribbean Shrimp Soup)

A comforting, light shrimp soup with aromatic broth, diced vegetables, and tender shrimp ready in under an hour.

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Prep Time 15

Cook Time 45

Total Time 1

Course Seafood & Fish, Soups & Stews

Servings

Ingredients

For the Shrimp Stock

1 1/2 pounds shrimp with heads on, cleaned
6 cups water
1 large onion quartered
4 stalks celery diced, divided
3 cilantro chopped; divided
10 springs thyme leaves and whole
3 tablespoons parsley chopped, divided
3 tablespoons vegetable oil
1 tablespoon butter

For the Broth and Add-Ins

2 cups pumpkin diced
2 cups sweet potato diced
2-3 green cooking bananas sliced into rounds
2 pimento peppers diced
4 cloves garlic minced
1 teaspoon black pepper divided
1 teaspoon Caribbean green seasoning
1/2 teaspoon salt
1/4 scotch bonnet pepper whole; optional
Noodles optional, for serving

Instructions

Sauté oil, butter, 2 celery, 2 scallions, and some parsley and thyme leaves with onion in a saucepan over medium-high heat for 4 minutes.
Add shrimp heads and shells, cook for 2–3 minutes.
Add 6 cups water and bring to a boil. Reduce heat to low and simmer 25 minutes, skimming foam occasionally.
Strain the stock into a clean pot; discard solids.
In the same pot, sauté remaining celery, garlic, pimento, scallion, thyme sprigs, and black pepper in 1 tablespoon oil for 4 minutes.
Add carrot, pumpkin, sweet potato, and green banana slices; pour in the strained stock and bring to a boil.
Season with salt, Caribbean green seasoning, and add the whole scotch bonnet pepper; simmer 20–25 minutes until vegetables are tender.
(Optional) Stir in noodles during the last 3 minutes.
Off heat, gently add seasoned shrimp to the broth and cover for 8–10 minutes until shrimp are cooked through.
Taste and adjust salt. Serve hot.

Notes

If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the noodles you decide to use. Where I say “Divided” in the ingredient list, divide it evenly in each occasion I mention for the said ingredient.

I used shrimp with the heads and shell on as I wanted those things to make a sort of broth or stock from. So with that in mind, I cleaned and deveined the shrimp and set aside. The shells and head etc, I rinsed under cold water and allowed to drain.

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Beef Recipes Featured Jamaican Soups & Stews Trinidadian

Slow Cooker Caribbean Oxtails

January 7, 2026April 17, 2025Leave a Comment

Slow Cooker Caribbean Oxtails are fall‑off‑the‑bone tender and rich with the traditional seasonings we love, green seasoning, thyme, garlic, scotch bonnet, tomato paste, and hearty aromatics, all stewed into a flavorful, gravy-like sauce.

This “set-it-and-forget-it” slowcooker recipe offers the depth of Caribbean flavor with minimal hands-on time. Perfect for busy days when you want a soulful, satisfying meal without hovering over the stove.

Ingredient Guide

Oxtails: Meaty, collagen-rich cuts that become tender and succulent when slow‑cooked.
Caribbean Green Seasoning: A vibrant herb‑pepper blend that anchors the island flavor.
Garlic, Onion, Ginger, Scallions: Build a deeply aromatic foundation.
Tomato Paste: Adds umami richness and body to the gravy.
Thyme, Scotch Bonnet, Bay Leaf, Star Anise: Infuses warmth, heat, and aromatic accents.
Worcestershire & Soy Sauce: Bring savory depth and slight sweetness.
Caribbean Browning: Deepens color and adds a subtle caramel richness.
Beef Stock Cube & Water: Forms a flavorful cooking liquid.
Brown Sugar: Balances acidity with a touch of sweetness.
Carrot & Tomato: Contribute texture, color, and layered flavor.
Parsley: Adds a fresh herbal finish.

Shopping Made Easy

Ask your butcher to cut oxtails into 1‑inch pieces and trim excess fat.
Caribbean green seasoning is available in your international spice section or homemade for best flavor.
Scotch bonnet peppers vary in heat; remove seeds or substitute milder pepper if preferred.
Worcestershire and soy sauce may contain gluten; check labels if needed.

Cooking Notes from the Kitchen

Lightly wash the oxtails in water with lime for freshness and to remove bone shards.
Browning is optional but adds flavor; this recipe embraces ease with direct slow cooker prep.
Add more water if needed to keep oxtails submerged throughout cooking.
Skim excess fat after cooking to keep the gravy rich but not greasy.

How long should I cook the oxtails?

Cook on high for 5 1/2 hours until fork-tender and falling off the bone.

Can I brown the oxtails first?

Yes, browning adds depth, but this version skips that for simplicity without sacrificing flavor.

Is this gluten‑free?

It can be, just use gluten‑free soy and Worcestershire sauces, and confirm your stock cube is gluten-free.

How do I clean oxtail?

To clean oxtails, rinse them under cold running water and trim off excess fat. Soak briefly in water with lime juice or vinegar, then drain and pat dry. This step helps remove bone shards and freshens the meat before cooking.

Why is lime juice used to clean oxtail?

Lime juice helps remove any residual odors and impurities from the oxtail while brightening the meat. It also acts as a mild acid to freshen and slightly tenderize the meat before cooking.

Slow Cooker Caribbean Oxtails

Set-it-and-forget-it Caribbean-style oxtails slow-cooked with fragrant herbs, aromatics, and hearty gravy for melting tenderness.

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Prep Time 15

Cook Time 5

Total Time 5 15

Course Beef Recipes, Soups & Stews

Cuisine Jamaican, Trinidadian

Ingredients

4-5 lbs oxtails cut, trimmed and washed with water and lime or lime juice
3/4 tablespoon salt
1/4 teaspoon black pepper
1 tablespoon Caribbean Green Seasoning
1 teaspoon Worcestershire sauce
1 Scotch Bonnet pepper optional
2 tablespoon tomato paste concentrated tomato
4 sprigs thyme
1 large tomato diced
2 stalks scallions chopped
3-5 cloves garlic smashed
1 medium onion diced
1/2 teaspoon Caribbean Browning
1 teaspoon dark soy sauce
1 star anise
1 large carrot cut into thick wheels
1 teaspoon grated ginger
1 bay leaf
1 cube beef stock
1 cup water
1 1/2 teaspoon brown sugar
1 1/2 tablespoon parsley chopped fine

Instructions

In a slow cooker add Oxtail (4 pound).
Season with Salt (3/4 tablespoon), Dark Soy Sauce (1 teaspoon), Fresh Ginger (1 teaspoon), Tomato Paste (2 tablespoon), Green Caribbean Seasoning (1 tablespoon), Worcestershire Sauce (1 teaspoon), Ground Black Pepper (1/4 teaspoon), Fresh Thyme (4 sprig), Scallion (1 bunch), Garlic (3 clove) and Onion (1).
Add in the Tomato (1), Carrot (1), Star Anise (1), Bay Leaf (1), Scotch Bonnet Pepper (1), West Indian Browning (1/2 teaspoon), Beef Stock Cube (1) and Water (1/2 cup).
Mix everything well and add Brown Sugar (1 1/2 teaspoon).
Set your slow cooker on high and let it cook for 5 1/2 hours.
Remove the bay leaf, sprigs of thyme and star anise.
Remove the meat from the gravy and set aside.
Skim the fat off the gravy and add it to a pan set over medium heat.
Whisk it continuously to reduce the sauce.
Strain the gravy and reduce further. Add in the Fresh Parsley (1 tablespoon).
Pour the sauce over the oxtail. Serve and enjoy!

Notes

If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the soy sauce, browning and Worcestershire sauce. Remember to wash your hands with soap and water immediately after handling Scotch Bonnet peppers.

Place the prepared oxtails (get your butcher to cut it for you – 1 inch pieces) into a large bowl or in the crock pot you’ll be using. For better results you can season and marinate this overnight. I didn’t.

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