Vegan Archives - Page 3 of 6 - CaribbeanPot.com

Strawberry Pineapple Juice in 2 glass pitchers and a drinking glass surrounded by sliced strawberry and lemons

There’s nothing like a cool, fruity drink to beat the Caribbean heat, and this Tropical Pineapple Strawberry Juice Recipe brings all the vibes of a tropical refreshment without the fuss. I blend up sweet ripe pineapple and juicy strawberries, brighten it with lemon juice, and finish it with that signature Caribbean touch: Mixed Essence, and a dash of bitters if you like.

This one’s super simple to make. Blend it, strain it, sweeten it to your taste, and chill it until it’s ice cold. In the video, I show you how I make mine in two batches to keep the texture smooth and balanced. Serve this up with some floating strawberry slices or a wedge of pineapple and you’ve got yourself a drink that tastes just like summer in the islands.

Ingredient Guide

Ripe Pineapple: Choose one with golden skin and a sweet aroma for the best tropical flavor.
Strawberries: Go for bright red, ripe berries for natural sweetness and vibrant color.
Water: Used to thin the juice; adjust the amount based on how concentrated you like your drinks.
Lemon Juice: Adds a tart kick that balances out the sweetness of the fruit and sugar.
Sugar: Helps to round out the flavors—adjust depending on how sweet your fruit is.
Mixed Essence: Delivers that unmistakable Caribbean flavor; vanilla extract is a good stand-in.
Angostura Bitters (Optional): Adds a touch of spice and depth—leave it out for a kid-friendly version.

Shopping Made Easy

Look for pineapples and strawberries that are fragrant and fully ripe. This is where all your flavor comes from.
Mixed Essence is available in Caribbean groceries or online; vanilla extract is an easy substitute.
Bitters are available near cocktail mixers; totally optional, but they do add a nice complexity.
If you’ve got fresh ginger, blend in a chunk for a spicy twist. It’s a great variation.

Cooking Notes from the Kitchen

Blend in two batches so you don’t overload your blender and to keep the juice smooth.
Strain well and skim off any foam for a clean, refreshing drink.
Chill before serving; it’s best when ice cold.
Taste before chilling and adjust the sugar or lemon to your liking.

Can I use frozen fruit?

Yes. Thaw the pineapple and strawberries first before blending—they’ll work just as well as fresh.

What is Mixed Essence?

It’s a Caribbean flavoring blend with notes of vanilla, almond, and citrus. Use vanilla extract if you can’t find it.

How long will the juice keep?

You can store it in the fridge for up to two days. Stir well before serving.

Is this juice suitable for kids?

Yes! Just leave out the bitters. It’s a refreshing and natural drink for all ages.

How do I turn this into a party drink?

Serve it over ice with rum or vodka on the side, or spike the entire batch for a punch-style cocktail.

Summertime Pineapple Strawberry Juice

A refreshing Caribbean drink blending pineapple, strawberries, citrus, and island flavor, perfect chilled or spiked.

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Prep Time 10

Total Time 10

Course Drinks & Smoothies, Vegan, Vegetarian

Cuisine Fusion

Servings

Ingredients

1 large ripe pineapple cubed
1 lb strawberries
8-10 cups water
1 lemon
3/4 cup sugar
1 tablespoon Mixed Essence
1 teaspoon Angostura bitters

Instructions

Peel, core, and cube the pineapple. Hull and halve the strawberries.
In batches, blend fruit with some of the water until smooth. Strain through a fine mesh strainer into a large bowl or pitcher.
Skim off any foam that rises to the top. Add remaining water, lemon juice, sugar, Mixed Essence, and bitters (if using). Stir well to combine.
Taste and adjust sweetness or acidity if needed. Chill thoroughly before serving over ice. Garnish with pineapple slices or fresh berries.

Notes

Please follow along with the video, as much more about the recipe is discussed there, including what sweeteners to use and how to personalize the sweetness. Feel free to add a thick slice of ginger when you puree the pineapple and strawberries for additional flavor to the drink.

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Vegan coconut spinach in a pan on the stove

Featured Fusion Side Dishes Vegan Vegetarian

Simple Caribbean Coconut Spinach

January 7, 2026June 3, 2025Leave a Comment

While we didn’t have spinach readily available when I was growing up in the Caribbean, I always had a deep love for greens like dasheen bush, Jamaican callaloo, and pak choi. After moving to Canada and not being able to find those familiar favorites, spinach quickly became my new go-to.

This Simple Caribbean Coconut Spinach is one of the ways I bring that island flavor into my kitchen. It’s a quick vegan side dish, simmered with coconut milk, garlic, scallions, and a touch of nutmeg, full of flavor and warmth. Whether you’re cooking up a Caribbean Sunday lunch or looking for a healthy weeknight option, this is a dish I make often, and I think you’ll come to love it too.

Ingredient Guide

Baby Spinach: A tender green that wilts quickly and soaks up flavor; use fresh, not frozen.
Garlic: Adds deep, savory aroma; dice fine to avoid burning.
Scallions: Lends a fresh, mild onion flavor; use both white and green parts.
Coconut Oil: Traditional Caribbean fat for richness; any neutral oil can be substituted.
Salt: Enhances flavor; adjust based on preference.
Bird’s Eye Pepper: For heat without overpowering; leave whole to control spice.
Black Pepper: Balances the sweetness of coconut milk with mild spice.
Coconut Milk: Creamy and rich; don’t use low-fat for this dish.
Nutmeg: Brings warm, earthy depth; grate fresh if possible.
Lemon Juice: Helps reduce the astringent “itch” some get from spinach.

Shopping Made Easy

Look for pre-washed baby spinach in the produce aisle; it saves prep time and cooks down evenly.
Fresh garlic and scallions are widely available and add essential island aromatics.
Use full-fat canned coconut milk found in the international or Caribbean aisle for the best flavor.
Bird’s eye peppers may be sold as Thai chilies; substitute with a small hot pepper of your choice or omit entirely.
Freshly grated nutmeg has a stronger aroma than ground; buy whole nutmeg in the spice section if available.

What can I use instead of bird’s eye pepper?

You can substitute with Scotch bonnet (for more heat), cayenne (a pinch), or omit it entirely for a milder dish.

Can I use frozen spinach?

Frozen spinach will work, but drain thoroughly before adding to avoid excess water. Fresh baby spinach gives the best texture and flavor.

Is this similar to Jamaican callaloo?

It’s inspired by callaloo in texture and preparation but uses spinach instead of chorai or dasheen bush. The flavor is similar with coconut milk and aromatics.

Can I make this ahead?

Yes. Store in an airtight container in the fridge for up to 3 days. Reheat gently to preserve texture and flavor.

Why add lemon juice at the end?

Lemon juice helps neutralize oxalates in spinach, reducing the itchy feeling some people experience in their throat.

Simple Caribbean Coconut Spinach

A vegan Caribbean side dish simmered in coconut milk with garlic, scallions, and a touch of pepper heat.

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Prep Time 5

Cook Time 10

Total Time 15

Course Side Dishes, Vegan, Vegetarian

Cuisine Fusion

Servings

Ingredients

1 lb baby spinach
2 cloves garlic diced fine
2 stalks scallions chopped
1 1/2 tablespoon coconut oil
1/4 teaspoon salt
1 pinch nutmeg freshly grated
1/4 teaspoon black pepper
1/4 cup coconut milk

Optional

1 Bird’s Eye pepper

Instructions

Wash and drain the baby spinach thoroughly. A salad spinner helps speed this up.
In a wide pan, heat the coconut oil on low heat. Add garlic, scallions, and black pepper. Sauté for 3 minutes, ensuring the garlic does not burn. Add the whole bird’s eye pepper if using.
Begin adding spinach in batches, stirring as it wilts to make room for more. Once all the spinach is in, sprinkle with salt and nutmeg. Increase heat to medium-high.
Stir well and pour in the coconut milk. Do not cover the pan.
Allow the mixture to come to a boil. Cook uncovered for 7–10 minutes, or until liquid evaporates and spinach reaches desired texture.
Adjust salt to taste. Remove from heat and squeeze in a few drops of lemon juice if using.
Serve warm as a flavorful vegan side.

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Chris's Kitchen Featured Side Dishes Spring Recipes Vegan Vegetarian

Simple Tomato Basil Salad

January 7, 2026May 19, 2025Leave a Comment

With spring finally in the air, I figured it was the perfect time to share this light and refreshing Simple Tomato Basil Salad. It’s not strictly Caribbean, but many of the ingredients came straight from my Canadian–Caribbean garden: heirloom and grape tomatoes I grew the previous summer, and fresh basil I had on hand. I’ve been sitting on this one for a while, but now feels just right.

This salad is about letting good ingredients shine. It’s vegan, gluten-free, and perfect as a side dish or light lunch. The tomatoes are chopped irregularly for texture, dressed with olive oil, lemon juice, and aged balsamic, then topped with fresh basil and parsley. You can customize it with additions like cucumber, red onion, watercress, or sweet peppers, but I kept it simple this time to let the tomatoes be the star.

It’s one of those salads that feels like sunshine in a bowl—and a great way to bring a little freshness to your table after a long winter.

Close up of a serving of tomato basil salad on a plate with basil leaves

Ingredient Guide

Tomatoes: Use a mix of heirloom and grape tomatoes for a blend of color, flavor, and texture.
Lemon Juice: Adds brightness and acidity to balance the olive oil.
Olive Oil: Brings richness and helps carry the other flavors.
Black Pepper: Adds a bit of warmth and spice.
Sea Salt: Enhances natural tomato flavor.
Aged Balsamic: Adds sweetness and depth as a finishing drizzle.
Basil Leaves: Fresh and fragrant; best added just before serving.
Parsley: Offers freshness and color.

Cooking Notes from the Kitchen

Try using small basil leaves whole to avoid bruising. If chopping, fold and slice gently.
For a flavor twist, substitute balsamic with reduced pomegranate juice.
Add crushed garlic to the dressing for extra depth.
Irregular tomato cuts make for better visual and textural appeal.

Shopping Made Easy

Use a mix of heirloom and grape tomatoes for flavor variety; check farmers’ markets or grocery stores during peak season.
Aged balsamic is usually in the vinegar aisle. Look for one labeled “aged” for richer flavor.
Fresh basil and parsley can be found in the produce section. Choose vibrant, unbruised leaves.
For the olive oil, go with extra virgin if possible; it makes a big difference in a raw salad like this.

Can I make this salad ahead of time?

It’s best served fresh, but you can prep the dressing and tomatoes separately and combine just before serving.

What can I use instead of balsamic vinegar?

Reduced pomegranate juice or a splash of red wine vinegar with a touch of honey can mimic the balance of sweet and tangy.

How do I keep basil from bruising?

Use small whole leaves or gently roll and slice. Avoid mashing or pounding which darkens the herb.

Is this salad suitable for meal prep?

Yes, with some care. Store the components separately and add basil and balsamic just before eating.

What protein can I add to make this a full meal?

Try grilled tofu, chickpeas, or even grilled shrimp or chicken if you’re not keeping it vegan.

Simple Tomato Basil Salad

A light, tasty and healthy salad. Quick and easy warm-weather lunch. If you’re doing a massive salad, you can double up on the dressing.

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Prep Time 10

Total Time 10

Course Chris’s Kitchen, Side Dishes, Spring Recipes, Vegan, Vegetarian

Ingredients

2 tomatoes I used a combination of heirloom and grape from my garden
1/2 lemon juice
1 tablespoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1 tablespoon aged balsamic
5-8 basil leaves I used Italian basil
1 tablespoon chopped parsley

Instructions

Wash and core the tomatoes, then chop them into irregular pieces for varied texture.
In a large bowl, whisk together lemon juice, olive oil, black pepper, sea salt, and chopped parsley.
Add the tomatoes to the bowl and toss gently to coat.
Top with whole or gently sliced basil leaves.
Drizzle aged balsamic over the salad just before serving.
Serve immediately for the best flavor.

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Featured Side Dishes Summer Recipes Trinidadian Vegan Vegetarian

Mango Talkari (Masala Mango)

January 7, 2026May 14, 2025Leave a Comment

If you’ve been following the site for a while, you’ll notice this isn’t the first time I’m sharing a recipe for Mango Talkari—and it won’t be the last either! I have a few versions I love, each with slight differences, but all rooted in the way we prepare green mango when it’s in season back home. This one has a bit more heat and deep masala flavor thanks to the Amchar Masala, and it’s perfect as a snack or a bold side for your favorite curry dishes.

Mango Talkari is a staple in many Trini homes. It’s the perfect balance of sour, sweet, and spicy—all the things you want in one bite. You cook the green mango with its skin and seed, season it up with garlic, cumin seeds, and hot pepper, then simmer it down until it’s thick and tangy. Whether you’re serving it warm or chilled from the fridge, it’s one of those dishes that takes you straight back to the Caribbean with just one taste.

Ingredient Guide

Green Mangoes: Firm, tart mangoes used with the skin and seed intact for traditional flavor and texture.
Brown Sugar: Balances the tartness of the mango and helps create a sticky glaze.
Scotch Bonnet Pepper: Brings signature Caribbean heat. Adjust to taste.
Salt: Enhances the flavor and balances the sour and sweet.
Garlic: Adds bold, aromatic depth.
Amchar Masala: A traditional Trinidad spice blend rich with roasted, earthy flavor.
Cumin Seeds (Geera): Used to build a savory base when toasted in oil.
Vegetable Oil: Carries the spices and flavors during cooking.
Cilantro: Adds freshness and a bright herbal note.
Water: Used to simmer the mango and adjust the consistency.

Cooking Notes from the Kitchen

Use a cleaver or heavy knife to cut through the mango skin and seed. If you’re in the Caribbean, pre-cut mango is often available in markets.
Traditionalists may prefer using shado beni (culantro) instead of cilantro for a stronger herbal punch.
The texture can be adjusted—cook longer and add water for a soft, fall-apart finish or reduce it down for a sticky chutney feel.
Handle Scotch bonnet carefully—use gloves and avoid touching your face.

Shopping Made Easy

Look for green mangoes in Caribbean or Asian markets—choose firm, unripe ones with no soft spots.
Amchar masala is available at Caribbean specialty stores or can be homemade. It’s essential to the dish’s flavor.
If you can’t find scotch bonnet peppers, use habanero or a drop of pepper sauce for heat.
Cumin seeds are usually in the spice aisle, make sure they’re whole and not ground.
Cilantro is widely available fresh. Shado beni is a great substitute if you can find it.

What is Amchar Masala made of?

Amchar masala is a Trinidad spice blend typically containing coriander, cumin, fennel, fenugreek, and brown mustard seeds. It’s usually dry-roasted and used in chutneys and pickled dishes.

Can I freeze mango talkari?

Yes! Portion it into freezer-safe bags or containers, then freeze for up to 3 months. Thaw in the fridge when ready to use.

Do I have to use the mango skin and seed?

It’s traditional to keep both on, which adds texture and flavor. But you can remove them for a smoother version if preferred.

What’s the difference between mango talkari and mango chutney?

Talkari is chunkier and more savory-spicy with toasted spices, while chutney is often smoother and sweeter.

Is Mango Talkari spicy?

It can be, depending on how much hot pepper you use. Adjust to your heat tolerance.

Mango Talkari (Masala Mango)

A bold, tangy Trinidadian dish made with green mangoes simmered in spices, garlic, and hot pepper. Perfect as a snack or side to any curry meal; vegan and gluten-free.

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Prep Time 15

Cook Time 50

Total Time 1 5

Course Side Dishes, Summer Recipes, Vegan, Vegetarian

Cuisine Trinidadian

Ingredients

3 green mangoes
1/2 cup brown sugar
1 Scotch Bonnet pepper any hot pepper will work
1/2 teaspoon salt
4 cloves garlic
2 1/2 tablespoon Amchar Masala
1/4 teaspoon Cumin seeds geera
2 tablespoon veg oil
3-4 tablespoon cilantro chopped
1/3 cup water

Instructions

Cut mango into 1/2-inch slices with the skin and seed. Remove the white sponge-like core if visible.
Place mango in a large pot, cover with water, and bring to a boil. Add salt, reduce to a rolling boil, and cook for 30 minutes. Drain and set aside.
While the mango cooks, heat oil in a wide pan on medium. Add garlic and reduce heat to low. Sauté for 30 seconds, then stir in cumin seeds and cook for 1 minute.
Add Amchar Masala and toast for 2–3 minutes to release flavor. Add half the cilantro and the diced hot pepper. Stir and cook for 1 minute.
Raise heat to medium. Add boiled mango, stir well, then add brown sugar and 1/3 cup water. Bring to a boil.
Cover and cook for 20 minutes, stirring occasionally. Adjust salt and sugar to taste. For a softer texture, add more water and simmer longer.
Uncover, cook to your desired consistency, then finish with the remaining cilantro.
Serve and enjoy!

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Eggplant and potato dish in a pan on the stove with a wooden spoon resting on top

Featured Trinidadian Vegan

Vegan Curry Eggplant and Potato (Baigan and Aloo)

January 7, 2026May 14, 2025Leave a Comment

It was about 16 years ago that I originally shared this recipe, so I thought it was time for a quick refresh. While it remains vegan, vegetarian, and gluten-free, you’ll notice subtle differences between this version and the original one.

This dish is a staple in many Caribbean households, combining the creamy texture of eggplant with the hearty bite of potatoes. Seasoned with a blend of spices and herbs, it’s a flavorful and satisfying meal that’s perfect for any day of the week.

Ingredient Guide

Eggplant (Baigan): A versatile vegetable that absorbs flavors well. When cooked, it becomes tender and adds a creamy texture to the dish.
Potato (Aloo): Adds heartiness and balances the softness of the eggplant. Choose a starchy variety for the best texture.
Caribbean Green Seasoning: A blend of herbs and spices including scallions, thyme, garlic, and parsley. Adds depth and authentic Caribbean flavor.
Pimento Pepper: Also known as seasoning pepper, it provides a mild heat and fruity flavor.
Habanero Pepper: A fiery chili pepper common in Caribbean cuisine. Use with caution, and remove seeds to reduce heat.
Ginger: Adds a warm, spicy note that complements the other flavors.

Shopping Made Easy

Eggplant: Available at most grocery stores. Look for firm, glossy skin.
Potatoes: Common in all supermarkets. Yukon Gold or Russet varieties work well.
Caribbean Green Seasoning: Often sold pre-made in Caribbean markets, or make your own using fresh herbs.
Pimento and Habanero Peppers: Found in the produce section of Caribbean or Latin grocery stores.
Ginger: Available in the produce section. Choose firm roots with smooth skin.

Cooking Notes from the Kitchen

You can choose to peel the eggplant or leave the skin on for added texture.
Adjust the amount of habanero pepper to control the spiciness of the dish.
Allow the dish to simmer until the potatoes are tender and the eggplant has broken down, creating a thick sauce.
This dish pairs wonderfully with hot Sada Roti or steamed white rice.

What can I use as a substitute for Caribbean Green Seasoning?

If you can’t find Caribbean Green Seasoning, you can make your own by blending scallions, thyme, garlic, parsley, and a bit of vinegar.

How spicy is this dish?

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

Can I add other vegetables to this dish?

Yes, you can add other vegetables, like bell peppers or tomatoes, to enhance the flavor and nutritional value.

Is this dish suitable for freezing?

Yes, this dish freezes well. Store in an airtight container and freeze for up to 3 months. Reheat thoroughly before serving.

Vegan Curry Eggplant and Potato (Baigan and Aloo)

This Baigan and Aloo recipe is a comforting Caribbean classic that combines the creamy texture of eggplant with the hearty bite of potatoes, all seasoned with a blend of spices and herbs. It’s a vegan and gluten-free dish that’s both flavorful and satisfying.

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Prep Time 20

Cook Time 45

Total Time 1 5

Course Vegan

Cuisine Trinidadian

Ingredients

1 1/2 tablespoon olive oil
1 bulb medium onion sliced
6 cloves garlic smashed
1/2 teaspoon black pepper
1 Pimento pepper aka seasoning pepper
3/4 Habanero pepper remove the seeds
1 teaspoon grated ginger
3/4 tablespoon Caribbean Green Seasoning
4 medium potato sliced
1/2 tablespoon salt
3 lbs eggplant (baigan)
2 cups water
1 cup chopped tomato

Instructions

Heat the olive oil in a wide pan over medium heat. Add the sliced onion and smashed garlic. Reduce the heat to medium-low and cook for 3–4 minutes until softened.
Stir in the chopped pimento pepper, habanero pepper, grated ginger, Caribbean green seasoning, and black pepper. Cook on medium-low for another 3 minutes.
Add the sliced potatoes to the pan and stir well to combine with the seasonings.
After 5 minutes, add the cubed eggplant to the pan. Stir well; the eggplant will wilt, so don’t worry about the pan being full.
Pour in the water and add the salt. Bring the mixture to a boil, then reduce the heat and simmer uncovered for 20 minutes.
Add the chopped tomato to the pan. Cook for an additional 3 minutes, then taste and adjust the salt if necessary.
Once the potatoes are tender and the eggplant has broken down to create a thick sauce, remove from heat.
Serve hot with Sada Roti or steamed white rice.

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Chris's Kitchen Featured Fusion Seasonal Recipes Side Dishes Summer Recipes Vegan

Watercress and Avocado Salad with Clementine Vinaigrette

January 7, 2026May 8, 2025Leave a Comment

If you’re after something quick, bright, and good-for-you, this Watercress and Avocado Salad with Clementine Vinaigrette is just the thing. I whipped this one up with a few simple ingredients, and in under 10 minutes, it was ready to serve. Whether you enjoy it on its own or as a side with grilled meats or fish, this one’s a keeper, especially on warm summer days around the BBQ.

The peppery bite of fresh watercress pairs beautifully with creamy avocado slices, and the dressing brings it all together. Made with fresh clementine juice, olive oil, and a touch of Dijon mustard and honey, it’s bright, balanced, and just a little sweet. You can even add a bit of finely diced Scotch Bonnet if you want to take it up a notch.

This salad is naturally gluten-free, vegetarian, and vegan. Be sure to double-check your ingredients if you’re cooking for individuals with specific dietary needs.

Ingredient Guide

Watercress: Offers a crisp, peppery bite and lots of nutrients. Trim thick stems before using.
Avocado: Adds creaminess and richness to contrast the watercress.
Clementines: Their juice gives the vinaigrette a sweet citrus base.
Dijon Mustard: Helps emulsify the vinaigrette and adds a slight tang.
Salt: Balances and enhances all the flavors.
Black Pepper: Adds a gentle kick.
Olive Oil: The foundation of the dressing, tying all ingredients together.
Red Wine Vinegar: Provides acidity to balance the sweetness of the juice.
Honey: Rounds out the vinaigrette with natural sweetness.

Cooking Notes from the Kitchen

You can substitute mandarins or oranges for clementines, depending on what’s in season.
Make the vinaigrette in a jar with a tight lid; just shake to combine.
For a spicy version, add finely minced Scotch Bonnet or your favorite hot pepper to the dressing.
Assemble the salad just before serving to keep the avocado from browning and the watercress crisp.

Shopping Made Easy

Watercress is usually sold in bunches in the produce section—look for vibrant green leaves.
Use a ripe but firm avocado so it holds its shape when sliced.
Choose fresh clementines for the best flavor, or use bottled juice in a pinch.
Dijon mustard, red wine vinegar, and honey are pantry staples that bring great balance to the vinaigrette.

Can I make this salad ahead?

You can prep the vinaigrette and wash the watercress in advance, but slice the avocado and dress the salad just before serving to keep everything fresh.

What’s a good substitute for watercress?

Try arugula, baby spinach, or a mix of baby greens if you can’t find watercress.

Can I add protein to make this a full meal?

Absolutely. Grilled chicken, shrimp, or chickpeas make great additions for a heartier version.

How spicy should I make the dressing?

That’s up to you. Keep it mild for balance, or add diced Scotch Bonnet for Caribbean heat.

Is this salad suitable for meal prep?

It’s best assembled fresh, but the dressing can be stored for up to 1 week in the fridge.

Watercress and Avocado Salad with Clementine Vinaigrette

A bright, refreshing salad made with peppery watercress, creamy avocado, and a zesty citrus vinaigrette. Naturally vegan and gluten-free, it’s the perfect side for grilled meals or a light lunch on its own.

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Prep Time 10

Total Time 10

Course Chris’s Kitchen, Seasonal Recipes, Side Dishes, Summer Recipes, Vegan

Cuisine Fusion

Ingredients

2 bunches watercress trimmed
1 medium avocado ripe, sliced
3 clementines juiced
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1/3 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon honey

Instructions

In a bowl or jar with a lid, combine clementine juice, Dijon mustard, salt, black pepper, olive oil, red wine vinegar, and honey. Whisk or shake to emulsify.
Wash and trim the watercress, removing thick stems. Place in a serving bowl.
Slice the avocado and arrange over the watercress.
Drizzle with the vinaigrette just before serving. Optionally, reserve a bit of dressing to serve at the table.

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Featured Trinidadian Vegan Vegetarian

Curry Chickpeas with Potato and Spinach

January 7, 2026May 8, 2025Leave a Comment

As a small fella growing up in Trinidad and Tobago, one of my favorite Saturday morning dishes was curry aloo, potato curry, served with hot sada roti and a bit of mango kuchela on the side.

This Classic Curry Chickpeas with Potato & Spinach takes that childhood favorite and builds on it with the addition of canned chickpeas (channa) and fresh baby spinach for a rich and filling one-pot meal. If you’re looking for a quick Caribbean vegan curry or a gluten-free chickpea curry recipe with real island flavor, this one’s a sure hit. The madras curry base, green seasoning, cumin, and garlic come together in perfect harmony. And once you scoop that thick, fragrant sauce up with roti or rice, you’ll know you’ve got a new favorite on your hands.

Ingredient Guide

Vegetable Oil: Use a neutral oil like sunflower or canola to sauté aromatics and form the curry base.
Onion: Adds sweetness and depth; cook low and slow to soften.
Garlic: Boosts savoriness and complements the curry and cumin.
Cumin Seeds (geera): Add earthy, roasted depth typical of Trinidadian curry dishes.
Scotch Bonnet Pepper: Brings heat and aroma; use less or omit for a milder version.
Black Pepper: Adds a layer of background spice.
Curry Powder (Madras Blend): The flavor foundation—cook thoroughly to eliminate rawness.
Caribbean Green Seasoning: Gives herbal depth and signature island taste; use homemade or bottled.
Potatoes: Add creaminess and body to the dish; waxy or all-purpose potatoes work best.
Chickpeas: Convenient and protein-rich; rinse well to remove excess salt and starch.
Baby Spinach: Wilts quickly and balances the richness; frozen can be used if well-drained.
Salt: Season to taste; adjust at the end after flavors develop.
Water: Used to simmer the curry and control thickness.

Shopping Made Easy

Canned chickpeas are easy to use, rinse thoroughly to remove brine.
Madras curry powder is available in Caribbean or Indian grocery aisles—look for bright yellow color and deep aroma.
Use baby spinach for quick cooking, or substitute frozen chopped spinach if drained well.
Caribbean green seasoning can be made at home with herbs like thyme, scallion, and garlic or purchased pre-made.
Choose medium-starch potatoes that hold their shape but still soften nicely in curry.

Cooking Notes from the Kitchen

Sauté aromatics low and slow to build the best curry flavor base.
Cook curry powder fully to avoid a raw or bitter aftertaste.
Crushing some of the potatoes and chickpeas at the end thickens the curry naturally.
The curry will thicken as it cools, so adjust water based on how you plan to serve it—roti calls for more gravy.
Taste and adjust salt after simmering, not before.

Can I use dried chickpeas instead of canned?

Yes, just soak overnight and boil until tender before using. Adjust the cooking time accordingly.

Is this dish freezer-friendly?

It freezes well. Cool completely and store in portions. Reheat gently and add a splash of water if too thick.

What’s the best spinach substitute?

You can use shado beni (culantro), callaloo leaves, or even chopped kale; just add a few minutes of cooking time.

Can I leave out the scotch bonnet?

Yes, especially if you’re sensitive to spice. The curry will still have great flavor without it.

Curry Chickpeas with Potato and Spinach

A hearty vegan Caribbean curry made with tender chickpeas, creamy potato, and wilted baby spinach in a richly spiced sauce.

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Prep Time 10

Cook Time 30

Total Time 40

Course Vegan, Vegetarian

Cuisine Trinidadian

Ingredients

2-3 tablespoons vegetable oil
1/2 onion medium, diced
4 cloves garlic diced
1/2 teaspoon cumin seeds geera
1/2 scotch bonnet pepper thinly sliced
1/4 teaspoon black pepper
2 1/2 tablespoons curry powder madras blend
1 teaspoon Caribbean Green Seasoning
3 potatoes large; cut into 2-inch cubes
1 can chickpeas rinsed
1/2 pound baby spinach
1/2 teaspoon salt adjust to taste
2 1/2-3 cups water

Instructions

Heat oil in a wide pan on medium heat. Add onion and garlic, reduce heat to low, and sauté for 2–3 minutes.
Add cumin seeds and scotch bonnet. Cook for another 1–2 minutes.
Add the Cumin Seeds (1/2 teaspoon), along with the Scotch Bonnet Pepper (1/2) and Freshly Ground Black Pepper (1/4 teaspoon) and cook another 1-2 minutes.
Stir in curry powder and cook for 3–5 minutes, stirring constantly, to toast and deepen flavor.
Add potatoes and increase heat to medium-high. Stir well to coat in the curry base.
Add chickpeas, water, and green seasoning. Bring to a boil.
Reduce heat, cover slightly, and simmer gently for 25 minutes. Add salt and stir.
Use a spoon to mash a few chickpeas and potatoes to thicken the sauce. Add spinach and cover. Cook for 2–3 more minutes until wilted.
Taste for salt and serve hot with roti or rice.

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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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Tomato rice in a serving dish surrounded by three tomatoes

Featured Fusion Rice & One-Pot Side Dishes Vegan

Caribbean Tomato Herb Rice

January 7, 2026May 5, 2025Leave a Comment

Caribbean Tomato Herb Rice brings vibrant island flavors to your everyday table. Inspired by my Canadian kitchen influenced by tropical cooking, this recipe uses long-grain rice simmered in a rich tomato-herb sauce with a gentle kick from bird’s-eye pepper. It’s a colorful, vegan-friendly dish that’s as satisfying as it is simple, perfect for Meat-Free Mondays or as a flavorful side with dinner.

Ingredient Guide

Basmati Rice: Fluffy, long-grain rice that absorbs flavors and remains separate once cooked.
Tomatoes: Provide the rich color and tangy base essential to the dish.
Parsley: Adds fresh herbal brightness and a pop of green.
Onion: Creates a savory foundation when sautéed at the start.
Garlic: Adds fragrance and deepens the savory flavor.
Bird’s Eye Pepper: Infuses gentle heat—adjust or omit to suit your spice preference.
Olive Oil: Used for sautéing and bringing the flavors together.
Thyme: Brings subtle, earthy aroma typical of Caribbean cooking.
Salt: Essential to balance flavors throughout the dish.
Brown Sugar: Balances the tomato’s acidity with a touch of sweetness.
Vegetable Stock: Cooks the rice and adds savory depth; can be substituted for coconut milk for creaminess.
Black Pepper: Enhances the dish with a gentle warming flavor.
Tomato Paste: Deepens tomato flavor and adds color.
Cilantro (Optional): Brings fresh, bright contrast when stirred in at the end.

Shopping Made Easy

Look for high-quality basmati rice in the rice aisle.
Use extra-virgin olive oil for clean cooking flavor.
Fresh tomatoes and herbs will elevate freshness; skip canned if possible.
Choose stock (vegetable, chicken, or even coconut milk) depending on dietary preference.

Cooking Notes from the Kitchen

Blanch tomatoes for 2–4 minutes, then peel; this removes bitterness and gives a smooth texture.
Pulse tomatoes and parsley in a food processor just until chunky to build body in the base.
Sauté aromatics gently to avoid burning and preserve flavor.
Rinse rice until the water runs clear to prevent stickiness.
Stir rice into the tomato base so every grain gets coated before adding stock.
Cook rice with lid on and let rest 5 minutes, then fluff with a fork for a perfect texture.

What makes this “Caribbean” tomato rice?

This version blends aromatic herbs, bird’s-eye pepper, and tomato with simmered rice for a distinct tropical flavor peppered with subtle heat.

What stock can I use?

Vegetable stock keeps it vegan, while chicken or coconut milk-based stock adds richness for non-vegan or creamier preferences.

How do I prevent mushy rice?

Rinse the rice thoroughly, cook with lid on without stirring, and let it rest covered off the heat before fluffing.

How can I turn this into a main dish?

Stir in cooked protein like shrimp, chicken, or tofu after fluffing, or serve it alongside beans or a veggie stew for a hearty meal.

Caribbean Tomato Herb Rice

A vegan, gluten-free Caribbean-style rice dish simmered with fresh tomato, herbs, and gentle pepper heat.

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Prep Time 10

Cook Time 20

Total Time 30

Course Rice & One-Pot, Side Dishes, Vegan

Cuisine Fusion

Servings

Ingredients

2 cups Basmati rice
5 large tomatoes
1 small bunch parsley
1 small onion diced
2 large cloves garlic diced
1 Bird’s Eye pepper chopped
1 tablespoon olive oil
4-6 sprigs thyme
1/2 teaspoon salt
1 tablespoon brown sugar
1 1/2 – 2 cups vegetable stock adjust
1/4 teaspoon black pepper
1 tablespoon tomato paste or tomato puree
1-2 tablespoon cilantro chopped, optional

Instructions

Blanch tomatoes 2–4 minutes in boiling water, cool, then peel and wipe core.
Roughly chop tomatoes and parsley; pulse until chunky.
In a deep pot, sauté onion, garlic, thyme, pepper, and black pepper in olive oil over low heat for 3–4 minutes.
Stir in tomato paste and cook 2 minutes, then add tomato-parsley mix.
Add salt and simmer 5 minutes until mixture thickens.
Rinse rice under cool water; stir into tomato base to coat grains.
Pour in stock, bring to a boil, reduce heat, cover, and simmer 15 minutes.
Turn off the heat, keep covered for 5 minutes; then stir in the cilantro and fluff.
Serve and enjoy.

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Strawberry ice cream in a little white fluted bowl surrounded by fresh stawberries

Desserts Featured Vegan

Vegan Coconut Strawberry Ice Cream

January 7, 2026May 1, 2025Leave a Comment

Strawberry season always brings back memories of roadside stands and overfilled baskets in the trunk after a trip to the farm. Since many of you have asked for dairy-free and egg-free recipes, I knew I had to share this Vegan Coconut Strawberry Ice Cream. It’s a super refreshing dessert, especially when summer temperatures spike, and it’s a great way to enjoy strawberries at their peak. Even without cream or eggs, the coconut milk gives it a smooth, indulgent texture and that burst of strawberry is pure summer in every spoonful.

Coconut Strawberry Ice Cream in three little white fluted bowls on a picnic table surrounded by strawberries

Ingredient Guide

Strawberries: Use fresh, ripe berries for maximum flavor. Puree most of them and reserve some for texture.
Sugar: Adjust to taste. Adds sweetness and balances the acidity of the berries and lemon.
Lemon Juice: Brightens the strawberries and enhances their natural flavor.
Salt: A small pinch sharpens the sweetness and rounds out the flavors.
Coconut Milk: The base of this ice cream. Use full-fat for a creamier texture.
Honey: Adds natural sweetness and depth.
Vanilla: Complements both coconut and strawberry, adding a mellow background flavor.

Shopping Made Easy

Use full-fat canned coconut milk. Avoid “lite” versions, which freeze icier.
Fresh strawberries are ideal, but frozen (thawed) can work if strawberries are out of season.
Choose raw or floral honey to pair well with fruit.
A splash of lemon juice can be replaced with lime juice if that’s what you have.

Cooking Notes from the Kitchen

Crush 1/4 of the strawberries coarsely to leave chunks for texture; use a mortar or pestle if possible.
Blend the rest with sugar, salt, lemon, honey, and vanilla for a bright pink base.
Chill the mixture for 1–2 hours before pouring into your ice cream maker—this helps it churn faster and smoother.
Depending on your machine, expect a soft-serve consistency after 20–30 minutes. Freeze longer if you prefer a firmer scoop.

Can I use frozen strawberries?

Yes. Thaw them first and pat dry to avoid watering down the mix.

What kind of coconut milk should I use?

Use canned, full-fat coconut milk. Avoid cartons or light versions—they won’t yield creamy results.

How long should I chill the mixture before churning?

At least 1 hour, but 2 hours is better. A cold base helps the ice cream set faster in the machine.

Can I make this without an ice cream maker?

Yes. Freeze in a loaf pan and stir every hour for 3–4 hours for a similar texture.

Vegan Coconut Strawberry Ice Cream

A creamy, refreshing summer dessert made without dairy or eggs, perfect for hot weather and special diets.

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Prep Time 15

Rest Time 2

Total Time 2 15

Course Desserts, Vegan

Ingredients

1 pound strawberries
3/4 cup sugar adjust to taste
1 tablespoon lemon juice
Pinch of salt
2 cups coconut milk
2 tablespoons honey
1 teaspoon vanilla extract

Instructions

Reserve 1/4 of the strawberries and crush roughly with 1–2 tablespoons of sugar using a mortar, pestle, or potato masher.
Place the remaining strawberries, sugar, lemon juice, salt, vanilla, and honey in a blender. Puree until smooth.
Combine the puree and crushed berries in a bowl. Stir in the coconut milk until fully incorporated.
Chill the mixture in the refrigerator for 1–2 hours.
Transfer to your ice cream maker and churn according to manufacturer’s instructions, usually 20–30 minutes.
For firmer texture, transfer to a lidded container and freeze until set. Enjoy!

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Guava BBQ sauce in a large glass cup surrounded by lemons

Featured Fusion Grilling Sauces, Condiments & Marinades Vegan Vegetarian

Caribbean Guava BBQ Sauce

January 7, 2026May 1, 2025Leave a Comment

I was very excited to find ripe guava in a local grocery store, as I have several recipes I’ve been meaning to share with you that use guava. The scent of ripe guava takes me right back to my childhood days on the islands, climbing the guava tree in our front yard (no longer there, unfortunately), with my little brother, and racing to the areas of the tree where the guavas were mature and ready to pick. Besides passion fruit, I don’t think there’s another tropical fruit that naturally lends itself to the complex flavor nature of a good BBQ sauce.

This Caribbean Guava BBQ Sauce combines the tropical sweetness of ripe guavas with aromatic spices and herbs, creating a unique and flavorful condiment. The natural sugars in guava caramelize beautifully when grilled, adding depth to meats like chicken, pork, and even seafood. This sauce is a delightful way to bring Caribbean flair to your grilling sessions.

Ingredient Guide

Guava: Fresh, ripe guavas provide a natural sweetness and tropical flavor. If unavailable, guava paste or preserves can be used as substitutes.
Apple juice: Adds a mild sweetness and acts as a base for simmering the guavas, enhancing their flavor.
Brown sugar: Contributes a rich, molasses-like sweetness that balances the tartness of the guavas.
Cinnamon stick: Infuses the sauce with warm, spicy notes, complementing the fruitiness.
Cloves: Add a pungent, aromatic depth that enhances the overall spice profile.
Lime juice: Provides acidity to balance the sweetness and brighten the flavors.
Scallions (green onions): Offer a mild onion flavor and freshness.
Thyme: Adds an earthy, herbaceous note typical in Caribbean cooking.
Vidalia onion: A sweet onion variety that adds depth without overpowering the sauce.
Garlic: Introduces a pungent, savory element that balances the sweetness.
Apple cider vinegar: Contributes tanginess and helps preserve the sauce.
Molasses: Enhances the sauce’s richness and adds a deep, bittersweet flavor.
Chili sauce: Provides a mild heat and additional sweetness.
Worcestershire sauce: Adds umami and complexity to the flavor profile.
Tomato paste: Thickens the sauce and adds a concentrated tomato flavor.
Hot smoked paprika: Imparts a smoky heat that complements the sweetness of the guavas.

Shopping Made Easy

Guava: Look for ripe guavas in the tropical fruit section of well-stocked grocery stores or Latin/Caribbean markets. If unavailable, guava paste or preserves can be found in the international aisle.
Spices and herbs: Fresh thyme and scallions are typically available in the produce section. Whole cloves and cinnamon sticks can be found in the spice aisle.
Condiments: Apple cider vinegar, molasses, chili sauce, Worcestershire sauce, and tomato paste are common pantry items available in most supermarkets.

Can I use guava paste instead of fresh guavas?

Yes, guava paste can be used as a substitute for fresh guavas. Adjust the sweetness accordingly, as guava paste is typically sweeter than fresh fruit.

How spicy is this BBQ sauce?

The sauce has a mild heat from the hot smoked paprika. For more heat, consider adding finely diced Scotch bonnet peppers or your preferred hot sauce.

How long can I store this sauce?

Store the cooled sauce in a clean glass jar in the refrigerator for up to one month.

What dishes pair well with guava BBQ sauce?

This sauce complements grilled meats, like chicken, pork, and ribs. It also works well as a glaze for roasted vegetables or as a dipping sauce.

Can I make this sauce ahead of time?

Absolutely. Making the sauce ahead allows the flavors to blend together, enhancing its taste.

Cooking Notes from the Kitchen

When cooking the guavas with apple juice and spices, ensure they are fully softened to extract maximum flavor.
After simmering, strain the mixture to remove seeds and pulp, resulting in a smoother sauce.
For convenience, use an immersion blender. If using a traditional blender, allow the mixture to cool slightly before blending to prevent pressure build-up.

Caribbean Guava BBQ Sauce

A tropical-inspired barbecue sauce made with ripe guavas, spices, and herbs, ideal for enhancing grilled meats and vegetables.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Grilling, Sauces, Condiments & Marinades, Vegan, Vegetarian

Cuisine Fusion

Servings

Ingredients

1 tablespoon olive oil
2 stalks scallions finely chopped
6 sprigs thyme destemmed
1/2 Vadilia onion large, diced fine
2 cloves garlic smashed
1/2 cup apple cider vinegar
2 tablespoon molasses
1 1/4 cup chili sauce
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
3/4 teaspoon salt
2 tablespoon tomato paste
1 teaspoon hot smoked paprika
1/2 cup apple juice

Instructions

Wash and trim the tops off the guavas, then cut into segments.
In a large saucepan, combine the guavas, 3 cups of apple juice, brown sugar, cinnamon stick, cloves, and lime juice. Bring to a boil over medium-high heat.
Once boiling, reduce heat to a simmer and cook for 25-30 minutes until guavas are soft.
In a separate medium saucepan, heat olive oil over low heat. Add scallions, thyme leaves, Vidalia onion, and garlic. Sauté for 4-5 minutes until fragrant.
Add hot smoked paprika to the sautéed mixture and stir well.
Stir in tomato paste and cook for an additional 1-2 minutes, ensuring it doesn’t burn.
Deglaze the pan with 1/2 cup apple juice and apple cider vinegar. Increase heat to bring to a boil.
Add black pepper, salt, molasses, chili sauce, and Worcestershire sauce. Stir to combine.
Reduce heat to a simmer and cook for 10 minutes.
Strain the guava mixture through a fine mesh strainer into the saucepan with the sauce base, pressing to extract as much liquid as possible. Discard solids.
Bring the combined sauce to a boil, then reduce to a simmer and cook for 35-40 minutes until thickened.
Use an immersion blender to puree the sauce until smooth. If using a traditional blender, allow the sauce to cool slightly before blending.

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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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Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use frozen fruit?

What is Mixed Essence?

How long will the juice keep?

Is this juice suitable for kids?

How do I turn this into a party drink?

Summertime Pineapple Strawberry Juice

Ingredients 1x2x3x

Instructions

Notes

Ingredient Guide

Shopping Made Easy

What can I use instead of bird’s eye pepper?

Can I use frozen spinach?

Is this similar to Jamaican callaloo?

Can I make this ahead?

Why add lemon juice at the end?

Simple Caribbean Coconut Spinach

Ingredients 1x2x3x

Optional

Instructions

Ingredient Guide

Cooking Notes from the Kitchen

Shopping Made Easy

Can I make this salad ahead of time?

What can I use instead of balsamic vinegar?

How do I keep basil from bruising?

Is this salad suitable for meal prep?

What protein can I add to make this a full meal?

Simple Tomato Basil Salad

Ingredients

Instructions

Ingredient Guide

Cooking Notes from the Kitchen

Shopping Made Easy

What is Amchar Masala made of?

Can I freeze mango talkari?

Do I have to use the mango skin and seed?

What’s the difference between mango talkari and mango chutney?

Is Mango Talkari spicy?

Mango Talkari (Masala Mango)

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What can I use as a substitute for Caribbean Green Seasoning?

How spicy is this dish?

Can I add other vegetables to this dish?

Is this dish suitable for freezing?

Vegan Curry Eggplant and Potato (Baigan and Aloo)

Ingredients

Instructions

Ingredient Guide

Cooking Notes from the Kitchen

Shopping Made Easy

Can I make this salad ahead?

What’s a good substitute for watercress?

Can I add protein to make this a full meal?

How spicy should I make the dressing?

Is this salad suitable for meal prep?

Watercress and Avocado Salad with Clementine Vinaigrette

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use dried chickpeas instead of canned?

Is this dish freezer-friendly?

What’s the best spinach substitute?

Can I leave out the scotch bonnet?

Curry Chickpeas with Potato and Spinach

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use dried lentils instead of canned?

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients