Vegetarian Archives - Page 13 of 25

When some of your youngest fans get their mom to contact you “mom can you contact Chris to see if he can do a Caribbean taco recipe for us?” you know you have to jump into action. So the first thing I cranked out was the topping for said taco. During the summer months this also works as a great topping for grilled burgers and hot dogs. And when those cold wintry weekends kicks in and I want to brighten up my mood… I put a side of this with my eggs at breakfast! Versatile indeed!

You’ll Need…

2 cups diced pineapple
1 1/2 cups diced mango
1/2 scotch bonnet pepper (no seeds)
1/4 teaspoon black pepper
1/2 lime (juice)
1/4 teaspoon sea salt
1/2 cup diced red onion
1/2 cup chopped cilantro
3/4 cup diced tomato

* optionally you can add diced cucumber, scallions and for more of a kick you can add a bit more scotch bonnet pepper. If doing this recipe gluten free be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Prep all the ingredients. Remember when handling scotch bonnet peppers to wear gloves and wash your hands immediately after with soap and water. You can leave out the scotch bonnet pepper or opt for a milder pepper if you wish. Do not use any seeds or the white membrane surrounding the seeds as that’s where the ‘raw’ heat will be. Basically you’re dicing all the ingredients somewhat the same size.

Then place it all in a large bowl and mix well. Place in the fridge to chill and marinate for about 30 minutes so all the flavors come together.

Hoping to have the taco recipe done in the coming days as I’m sure my little friends are eagerly waiting. It still amazes me that there are kids as young as 1 and 2 years old who watch me on Youtube on the regular and find me entertaining. Brings a joy to my heart to know that I’m helping to preserve and curate my/our culinary culture. Thank you to mom, dad and all the elders who are allowing the young ones to tune in (I’ll keep that in mind when I’m recording to keep the content family friendly). BTW, you can store this in the fridge for about 1 week before it starts to fall apart on you and loose it’s texture and zing.

Gluten Free Side Dishes Vegetarian

Zesty Cucumber Chow (Salad).

May 27, 2025September 8, 20151 Comment

As a young fella on the islands my brother and I would always volunteer to go help dad in the garden whenever we knew cucumbers were in season. We had a stash of salt and a few cloves of garlic in the make-shift shed, where dad would take his breaks from the midday sun. With scotch bonnet pepper (congo as we’d say) and shado beni fresh from the garden.. we’d always make a huge bowl of this ‘chow’ with the ‘baby’ cucumbers (always the sweetest). Immediately after we’d hit the river to go fishing, followed by hours of swimming in the cool refreshing waters of the Guaracara river. Funny thing is dad never got our assistance, but he never peeped a word to mom!

You’ll Need…

6 Dill cucumbers
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 lemon (juice)
8-12 cherry tomatoes
1/2 scotch bonnet pepper (no seeds)
2 tablespoons cilantro (chopped)
1 clove garlic (crused or diced fine)
1/2 small red onion (optional)

Note: you can use any cucumber you have on hand and the option to peel or not is totally up to you. Remember to wear gloves when handling scotch bonnet peppers and to wash your hands immediately after with soap and water. You can cut back or use more of the pepper if you wish. Traditionally we would use shado beni (culantro) instead of the cilantro.

It was early summer when I did this recipe so I had access to what’s called dill cucumbers (basically small cucumbers) for this recipe, but you can use any cucumber you have on hand. You have the option of peeling or not. In my case, these small cucumbers are quite sweet and I find that the skin adds a lovely texture to it all. What I would recommend doing is not only washing them very well, but to soak them in cool water to make sure all the dirt and sand drops of them.

Cut the stems and bottoms off and cut into spears and place in a large bowl. I also had some cherry tomatoes, so I opted to add them to the salad/chow for some added flavor, color and texture. You can use any tomato you have.

Crush or dice the garlic very finely, chop the cilantro and you can dice the scotch bonnet or cut it into large pieces so when you serve it, your guests can easily identify the pieces and avoid them.

Basically all you’re doing at this point is assembling everything together and giving it a good toss. For best results, allow it to chill and marinate in the fridge for about 1/2 hour.

If you’re new to Caribbean cuisine or this website, ‘chow’ is basically a spicy pickle we make with tart fruits.. in most cases green mangoes, pineapple etc. In this case we used cucumbers with the same sort of effect.. except, you’ll get a more juicy and refreshing finish.

If you don’t have lemons you can use lime or orange juice for a different flavor profile and if spicy is not your thing.. you can leave out the scotch bonnet pepper. In the video below you’ll notice that I didn’t add any red onions.. so that is totally optional.

Gluten Free Vegetarian

Gluten Free Vegetarian Callaloo Recipe [creamy spinach soup].

August 23, 2015August 23, 20152 Comments

Callaloo, the delicious soup-like dish of the Southern Caribbean is traditionally made with the inclusion of fresh ocean crabs for it’s unique and rich flavor. If one cannot source that wonderful ‘blue’ crab, we then look for that layer of flavor from salted meats like pigtails and beef, and I’ve seen some people use smoked meats on some occasions. I must point out that the traditional recipe for making callalloo (not to be confused with Jamaican Callaloo) are the tender leaves of the dasheen or taro plant. However, sourcing those in Canada is almost impossible, so we’ll be using baby spinach with brilliant results in this vegetarian version of Callaloo.

You’ll Need…

6-8 cups chopped spinach
2 cups diced butternut squash (or pumpkin)
1 1/2 cups diced sweet potato
2 birds eye pepper (1/4 scotch bonnet)
4 cloves garlic
1/3 teaspoon salt
1 tablespoon olive oil
3 scallions
1 med onion
1 heaping tablespoon sofrito (see note below)
4-5 sprigs thyme
1/4 teaspoon black pepper
2 cups coconut milk
2 cups water (or veg stock – gluten free)
1 tablespoon lemon juice
10-15 okra

Note: If you don’t have sofrito you can use 1/2 teaspoon Caribbean green seasoning – or leave it out if you wish. If you have access to Caribbean seasoning peppers (pimento peppers) I’d recommend adding a couple. Remember to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Click here for the >> Sofrito Recipe

Heat the olive oil in a deep pot (soup pot) and go in with the diced onion, garlic, thyme, chopped scallions and black pepper. Turn the heat down to low and let it cook (stir) for 2-3 minutes.

Add the cubed sweet potato, chopped okra, squash (use pumpkin if you have) and stir well. Then turn up the heat to med and go in with the chopped spinach. Top with the coconut milk and then add all the other ingredients. Turn up the heat and bring to a boil.

As it comes to a boil, reduce it to a gentle bubble (like a simmer) and let it go until everything goes tender and starts falling apart (about 40-50 minutes).

Taste for salt and adjust accordingly as my tolerance for salt will be different than yours. It’s now time to ‘swizzle’ the callaloo.. I have an old-school swizzle stick, but you can use an immersion blender or wire whisk. If using an immersion blender try to PULSE in short bursts – do NOT go continuous or you’ll end in with a forty mess. The goal is to have a somewhat smooth soup-like texture/consistency.

Traditionalists may argue that you need the crab or salted meats for a GOOD callaloo to stand out, but I assure you that this vegetarian version, which happens to be gluten friendly is stunning. As a soup or with rice, stewed meats (for non vegetarians), sides of plantains and salad and you’re in true Caribbean heaven. You and your belly can thank me after that food-induced nap!

Gluten Free Sauces & Condiments Vegetarian

Blueberry Trinidad Moruga Scorpion Peppersauce Recipe (Moruga Scorpion hot sauce).

May 28, 2025June 25, 201524 Comments

My passion for peppersauce (homemade hot sauces) is fueled by having been surrounded by very creative peppersauce makers even as a little boy on the islands, but more importantly… my daughters possess the same sort of intense affection for the fiery stuff as I do. There’s no better motivation than having those close to you share the same traits, so when you get creative in the kitchen, you know it’s something you will connect with as a family. With the use of the Trinidad Moruga Scorpions which at the time of making this sauce is the 2nd hottest pepper in the world, you’re getting a hot sauce which should be used with extreme caution. But I find that by using the blueberries, you get a lovely fruity roundness.

You’ll Need…

6 scorpion peppers
2 cups blueberries
2 oranges (juice)
2 scallion
1/4 brown sugar
1 lime (juice)
1/2 cup vinegar

optional – honey – cinnamon – allspice

Note: 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.

IMPORTANT! Be sure to wear gloves when handling the peppers and wash your hands immediately after with soap and water. I would also recommend having your kitchen window open and the stove exhaust fan on while cooking the sauce.

Give the peppers and scallions, a rough chop.. include the seeds if you REALLY want the HEAT! Then place all the ingredients in a saucepan on a low heat and bring to a simmer. Cook/simmer for about 15-20 minutes. Then allow to cool before you place in the blender or food processor.

The blueberries will breakdown along with the peppers and the other ingredients will incorporate for a very tasty (but HOT) chunky sauce as this point. As mentioned above, allow it to cool then place it all in a blender and puree to a smooth sauce.

Place in a glass container and store in the fridge! I know you’re thinking.. “but Chris, blueberries is NOT Caribbean!”.. Agree.. but I tend to use the fruits (ingredients) I’m now surrounded with.. and to be quite honest, you’ll be amazed at how wonderful this peppersauce is. Great on grilled meats, burgers, hotdogs and a few drops on your sausage and eggs in the morning!

Gluten Free Vegetarian

Stewed Dry Pigeon Peas Recipe.

June 19, 2015June 19, 20153 Comments

TinTin (Christina), my dad’s mom guarded her dried pigeon peas like they do gold at Ft Knox. It was common knowledge that if peas were out of season, she had some stored in airtight bottles somewhere in the dimly lit-smoky kitchen of hers. I still recall the scent of that kitchen, a mixture of the musty tobacco she always had drying in the ceilings and the smoke from the different types of hard-wood she would use to fire-up the coal pot she would use to to cook her meals. Not to mention the actual smoke from the pipe she smoked all her life! To this day, I’m still to taste a stewed dried pigeon peas like the stew this woman would make on that coal pot, in that simple kitchen.

Since I never have enough time to cook the dried peas as is needed… in this recipe we’ll use the canned stuff and drastically cut back on the cooking time. So students, busy individuals or maybe you’re just lazy (smart) and want to eat well, you’ll find this recipe very handy.

You’ll Need…

1 Can dry Pigeon peas (540 ml / 19 fl oz)
2 scallions
1 tablespoon olive oil
1 med tomato
1 cup diced bell pepper
1 scotch bonnet pepper (keep whole)
1 med onion
2 cloves garlic
3 sprigs thyme
1/2 teaspoon Worcestershire sauce
1 tablespoon parsley
1/2 cup diced celery
1/4 teaspoon black pepper
1/4 teaspoon salt
3/4 cup coconut milk
1/2 cup water

optional – grated ginger – diced carrots, pumpkin, sweet potato

Note: If doing this recipe gluten free, do go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs (especially the Worcestershire sauce)

Prep all the ingredients (chop/dice the peppers, tomatoes, scallions, celery, onion, parsley, garlic.. but do keep the scotch bonnet pepper whole) By keeping the Scotch Bonnet whole we’ll get the flavor from the oils and not the raw heat..unless you want the raw heat, then you’d break it open as it cooks. Now heat the olive oil on a medium flame (I used a non stick pan so I use less oil), then add the celery, garlic, tomato, parsley, thyme, onion, black pepper and scallions. Turn the heat down to low and let it gently cook for about 3-5 mins.

Drain and rinse the dried pigeon peas (aka Congo pea, gungo pea, gunga pea, fio-fio, no-eye pea) so you remove most of the brine/sodium it’s packed in, then add it to the pan. Turn the heat up to med/high.

Add the rest of the ingredients and bring it up to a boil. Then reduce to a simmer (remember to add the scotch bonnet whole and try to NOT break it open) and let it cook for about 15 minutes. Taste for salt and adjust at this point – I added a pinch as I find that he peas is usually high in salt and can almost be enough to season this dish. but your tolerance for salt will be different than mine. If you wanted to add some additional body to this stewed peas dish or just stretch it a bit you can add some diced potato, sweet potato or diced pumpkin when you added the peas to the pot. You’ll then need to add a bit more liquid and obviously adjust the salt.

If you find that the gravy is a bit thin (remember as it cools it will thicken a bit) you can use the back of your spoon to crush them a bit and it will help to thicken things up.

If you’re wondering why if my grandmother’s name is Christina (yea, I’m Christopher and my sister is Christine.. my daughter is Christyon), why did I call her TinTin? Good question.. to this day, that’s just the name everyone in our village calls her and to be honest, I have no clue why. If you’re from the Caribbean, chances are at some point in your life you’ve had a nickname.. I’ve had over 15 so far.

Gluten Free Vegetarian

How To Cook Dasheen Bush Bhagi (vegetarian & gluten free).

June 12, 2015June 12, 20151 Comment

Dasheen Bush is basically the leaves (usually the tender ones) of the Dasheen plant (Taro) which is used mainly in the Southern Caribbean for making Callaloo or as in this case, stewed down on it’s own like you would spinach or any other ‘greens’. With the aid of coconut milk and a few simple ingredients and what you’d think is a simple vegetarian dish, is something very tasty and in my case, quite addictive. It’s was one of the few vegetarian type dishes mom never had a hard time serving us as kids. With Sada roti, flour dumplings or with split peas dhal and rice… iman was in heaven.

You’ll Need…

10-15 cups chopped dasheen bush (Taro) leaves
1 med onion
5 cloves garlic
1/3 teaspoon salt
1/2 scotch bonnet pepper
2 tablespoon coconut oil
3/4 cup coconut milk
3/4 cup water
1/4 teaspoon black pepper
1 tablespoon lemon juice

To learn how to prepare the bhagi for cooking, watch this video : How To Prepare Dasheen Bush Leaves [taro leaves] For Cooking. << Click To Watch! Basically all you’re doing is removing the stems, any tarnished leaves and wash.. then trim into ribbons. Then peel back the sort of thin layer of skin on the stems (discard the skin) and cut into small pieces. Wash well, drain and set aside.

In a wide saucepan (with a lid) heat the coconut oil on a medium flame, then add the black pepper, finely chopped garlic and onion. Turn the heat down to low and let it gently cook for about 3-4 minutes.

It’s now time to turn the heat up to medium and add the prepared dasheen bush leaves. It will seem like a lot, but as it cooks it will decrease in size. Give it a good stir, then add all the other ingredients. Place the lid on it and bring it up to a boil.

Turn the heat down to as low as it can go, stir well and place the lid back on the pan. Here is where we’ll need some patience as depending on how tender the dasheen bush you used are it will vary the cooking time. Generally it will take about 40-50 minutes from this point. It will go darker, clump together and basically get thick. That is exactly what we’re looking for. If you find that it’s taking long to achieve this and there’s no liquid in the pan, add a bit more coconut milk or water.

Remember to keep stirring ever so often. After about 50 minutes (in my case) remove the lid, taste for salt, adjust if necessary and turn the heat up to burn of any excess liquid you may still have. Now if you didn’t want to do this vegetarian, you could always go in with some prepared salted cod, salted beef or pig tails.. even some smoked turkey or ham hocks would be ideal!

If doing this dish gluten free be sure to go through the entire list of ingredient to make sure they meet with your specific gluten free dietary needs (especially if you’re using canned coconut milk). The lemon juice – personally I get a bit of an itch at the back of my throat with certain dishes (especially greens) and I find that by going in with the lemon juice it tends to take care of that.

Desserts Drinks Gluten Free Vegetarian

Refreshing Mango Raspberry Smoothie.

May 22, 2015May 22, 20152 Comments

Though not necessarily a “Caribbean” thing when I was a young fella’ on the islands, smoothies are making it’s way across the island chain as more and more people are looking for healthy ways to start their day, especially with the abundance of fresh tropical fruits we have available to us. Back then, you’d quicker find freshly made juices and punches with the same fruits, so I must confess that I’m not a huge fan of smoothies (it just wasn’t part of my diet). This mango raspberry smoothie only takes a couple minutes to make, quite refreshing and a wonderful meal in a glass.

You’ll Need…

2 cups mango juice (or nectar)
2 cups ripe raspberries (freeze them if you don’t plan on using ice)
1/4 cup orange juice

* Feel free to use fresh or frozen mango instead of the mango juice I used. If using dice mango, you’ll need a bit more orange juice. For a protein kick you can always go in with some protein powder from your local health store.

This is so simple – basically all you have to do is place all the ingredients in a blender and give it a good pulse to break everything down to the consistency you like and you’re done!

Important: If doing this recipe gluten free, do go through the list of ingredients to ensure they meet with your specific gluten free dietary needs. This recipe makes enough for 2 people so feel free to double up to make for a larger group. And if you’re making this during the summer months you can easily add a bit of rum, a tablespoon of lemon juice and a few drops of bitters for a more of a festive (big people) drink for your next BBQ gathering.

I know, raspberries are not native to the Caribbean.. this is just my take on a tribute to my homeland (the Caribbean) and the place I now call home (Canada)… ENJOY!

Gluten Free Sauces & Condiments Vegetarian

The Ultimate Salsa Recipe [Caribbean Style].

May 28, 2025May 15, 20152 Comments

Salsa is not a “Caribbean” type dish! Really? How easily we forget the Spanish speaking Caribbean, like Dominican Republic, Cuba and Puerto Rico. I started making this take on salsa for my girls after I read the label of the pre-packaged stuff they were buying at the grocery stores. Called salsa, but lacked any real flavor and loaded with sodium and preservatives. You’ll notice that I’ve taken the technique we use in Trinidad and Tobago for making Tomato Choka and applied it in making this salsa.. for what I believe is the best salsa you’ll ever have/enjoy! Ask my daughters and their friends.

You’ll Need…

3 Roma tomatoes
3 scallions
1 green scotch bonnet pepper
3 cloves garlic
1/2 med avocado (ripe)
1/2 green scotch bonnet pepper
1 pint cherry tomatoes
1 heaping tablespoon chopped cilantro
1/2 lemon (juice)
1 tablespoon olive oil
1/3 teaspoon sea salt
1/4 teaspoon black pepper

I’d much prefer to use my outdoor grill to fire-roast the scallions, pepper and tomatoes, but with it being sill cold outside (long winter) and since I know many people don’t have access to open flame grilling, I thought I’d use my cast iron pan on the stove top. Simply drizzle some vegetable oil on the pan (or use a non stick pan) and have it on a medium flame. Char the scotch bonnet pepper and scallion and set aside, then add the Roma tomatoes (I like using those as they are more meaty and less acidic) and grill on all sides till cooked all the way through – about 10 mins.

Dice the cherry tomato (raw) or you can use another couple Roma tomatoes.. I used cherry as I like the sweetness of them and add to a large bowl along with the chopped grilled scallions.

Using a mortar and pestle add the charred scotch bonnet (don’t add any seeds if you’re concerned about the raw heat and do wear gloves when handling them), the sea salt and garlic. Crush to a paste. By now the tomatoes should be fully roasted. you can remove the skin or leave them for a wicked kick of roasted flavor in the finished salsa. Crush the tomatoes as well.. to a chunky paste.

Add this crushed mixture to the bowl and mix well. It’s now time to bring everything together.. dice the avocado and add it along with the lemon juice, cilantro, black pepper and olive oil. Fold gently as not to over-crush the avocado. The goal is to have some texture from the avocado and diced tomato to balance the sort of thick sauce from the crushed roasted tomatoes. The slight kick from the scotch bonnet, the onion and garlic flavors and the roasted tomatoes will truly excite your taste buds. Not to be outdone, the herbal note from the cilantro will definitely have you and your guests wanting more.. so double up on the recipe as a precaution!

Serve fresh for best results, but you can make this in advance.. store in the fridge. I notice that the odd time it does not devoured immediately by my girls, it breaks down after three days in the fridge (discolor). Instead of lemon juice, lime would give it a lovely hint of citrus as well.

Avocado and grapefruit salad on a plate ready to serve

Gluten Free Side Dishes Vegetarian

Avocado Grapefruit Salad

May 28, 2025April 30, 2015Leave a Comment

This vibrant Avocado Grapefruit Salad is a light and refreshing dish that perfectly balances creamy, tart, and spicy Caribbean flavors. Inspired by the abundance of fruit trees in island backyards, this simple recipe brings together ripe avocados, juicy grapefruit, and a subtle kick from bird’s eye pepper. It’s an easy, no-cook option ideal for warm-weather meals or quick lunches, and it’s naturally vegan, gluten-free, and packed with nourishing ingredients. Whether you’re embracing a healthier lifestyle or just looking for something bright and satisfying, this Caribbean-inspired salad is a flavorful way to enjoy the freshness of local produce.

Ingredient Guide

Avocado: Choose ripe avocados for a creamy texture that balances the tartness of grapefruit.
Red Onion: Adds a mild sharpness and crunch to the salad.
Cilantro: Provides a fresh, herbal note that complements the citrus flavors.
Grapefruit: Offers a juicy, tangy sweetness that pairs well with avocado.
Sea Salt: Enhances the natural flavors of the ingredients.
Black Pepper: Adds a subtle heat and depth to the salad.
Bird’s Eye Pepper: Introduces a spicy kick; adjust to taste.

Shopping Made Easy

Avocados: Look for avocados that yield slightly to gentle pressure, indicating ripeness.
Red Onions: Available in the produce section; choose firm bulbs with dry, papery skins.
Cilantro: Look for fresh cilantro in the herb section, selecting vibrant green leaves that are not wilted.
Grapefruits: Choose heavy fruits with smooth, firm skins for juiciness.
Bird’s Eye Peppers: Available at Caribbean or international markets; can substitute with chili flakes if unavailable.

Cooking Notes from the Kitchen

Preventing Avocado Browning: If not serving immediately, drizzle sliced avocado with lemon juice to prevent discoloration.
Segmenting Grapefruit: Use a sharp knife to remove the peel and white pith, then cut between the membranes to release segments.
Adjusting Heat: Adjust the amount of bird’s eye pepper to suit your preferred spice level.

What makes this salad uniquely Caribbean?

The combination of fresh, tropical ingredients, like avocado and grapefruit, along with the use of bird’s eye pepper, reflects the vibrant flavors typical of Caribbean cuisine.

Can I prepare this salad in advance?

It’s best enjoyed fresh, but you can prepare the components separately and assemble just before serving to maintain freshness and texture.

Are there any substitutions for bird’s eye pepper?

If bird’s eye peppers are unavailable, you can use a small amount of finely chopped chili or a pinch of red pepper flakes as a substitute.

Gluten Free Vegetarian

Simple Sofrito Recipe.

April 20, 2015April 20, 20152 Comments

As we have Caribbean Green Seasoning as the base of many dishes in most of the Southern Caribbean, in the Spanish speaking Caribbean you’ll find Sofrito. An aromatic blend of herbs, garlic and seasoning peppers. A few years back while in old San Juan (Puerto Rico) I had a delightful rice dish at a small roadside vendor and she told me that the secret was all in the sofrito she started with. You will definitely find variations in the way sofrito is made as you make your way through Cuba, Puerto Rico and Dominican Republic, as everyone tend to have their own specific recipe. This recipe I’m about to share is as basic as sofrito comes and a great starting point.

You’ll Need…

2 Cubanelle peppers (or bell peppers)
1 large onion
12-16 cloves garlic
1 cup chopped cilantro (coriander)
1/2 cup chopped culantro (recao | shado beni | Chadon Beni)
1/4 cup olive oil

Important – Typically a sort of seasoning pepper along with bell peppers are used in making traditional sofrito. Since I could not source the seasoning peppers I opted for the Cubanelle peppers as they do have a wonderful flavor about them and would give me the same texture of the bell peppers.

Give everything a rough chop and place in a food processor. You may find that some people use a blender and go with the puree setting. That is a personal choice. I much prefer my finished sofrito to have some texture to it, so I use a food processor and go a sort of pulse action. The olive oil is to help everything come together.

You will find that as you pulse it, it will tend to clump to the sides. Stop the machine and push down with a wooden spoon and pulse until everything comes together to a sort of coarse consistency. However, you can add a bit more olive oil and puree if you wish.

I usually store the finished sofrito in a jar in the fridge, but depending on how often you plan on using it you can freeze it in ice tray, then remove and place the frozen blocks in a freezer bag. Then when it’s time to use, simply take out as many blocks as you need and thaw/cook.

Here’s an amazing chicken dish I did using this sofrito as a marinade, Click To Watch: Sofrito Pan Roasted Chicken Recipe. Hopefully I’ll have time in the coming weeks to upload the written version, so you can print it off, should you wish to do so.

Gluten Free Vegetarian

Quick And Tasty Stewed Beans Recipe (For Students & Busy Individuals)

April 11, 2015April 11, 20153 Comments

Our mom is an expert at making Caribbean style stewed red beans and I’m still to find someone who can match the way she balances flavor, tenderness and the perfect consistency to the gravy. A recipe which calls for soaking dried beans and slowly cooking then for a relatively long time. Time is something we never seem to have much of lately, so I’ve come up with a recipe which will cut the cooking time tremendously and give you the same sort of feel-good vibe as if you were eating traditional Caribbean stewed beans – stuff your mom or grandma would make for you.

You’ll Need…

1 can red beans (19 oz)
2 scallions
1 small onion
2 sprigs thyme
1 tablespoon parsley
1 tablespoon olive oil
1 medium tomato (I used a few grape tomatoes)
1/4 teaspoon black pepper
1/4 scotch bonnet pepper (optional)
1 cup water
1/2 teaspoon Caribbean Browning
2 cloves garlic
1/2 cup bell pepper

Optional ingredients are grated ginger, sesame oil, Worcestershire sauce and Golden Ray salted butter. If doing this recipe gluten free do go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs (especially the Worcestershire sauce).

Chop (scotch bonnet, onion, scallion, parsley), dice (tomato, bell pepper), crush (garlic) and remove the thyme leaves off the springs. Do remember to wear gloves when handling the scotch bonnet and wash you hands immediately after with soap and water.

Heat the oil on a med flame in a deep saucepan, then add the garlic, onion, bell pepper, black pepper, scallion, thyme and parsley. Lower the heat to as low as it can go and let it go for about 4-5 mins… here’s where we’ll get an infusion of wicked flavors.

This is the one and only time you’ll ever get me to recommend that you open the can of beans and NOT rinse with cool water. Keep everything.

Now add all the other ingredients, except the browning, water and the beans. Put the lid on the pan (still on low heat) and cook for another 2-3 minutes). Then raise the heat to med/high, add the beans, water and the browning. Bring to a boil, then reduce to a simmer and cook for about 7-10 minutes.

Quick Comment – You’ll need to go to a Caribbean grocers to get the Caribbean style browning and be mindful that you must use a little as it can be very overpowering (taste and color). You will notice that I did not add any salt to this dish as I find that the sodium content in canned beans is quite high, but do taste and adjust accordingly. At this point you can do two things if the gravy is too thin.. remove the lid and turn up the heat or use the back of your spoon and crush some of the beans.

If you’re a student, a busy individual or someone who just don’t want to spend hours in the kitchen, you’ll appreciate this stewed beans recipe. You can always add some coconut milk instead of the water and if you want to add a bit more body, you can go in with some flour dumplings for a one pot dish.

Gluten Free Sauces & Condiments Vegetarian

Apple Kuchela Recipe.

May 28, 2025March 30, 20155 Comments

Kuchela is one of those spicy condiments traditionally made with green mangoes and a must-have topping for ‘doubles’, saheena and pholourie (street food in Trinidad and Tobago). Being that I call Canada home and green mango is not something I can go in my back yard and pick off the trees as I did for my mom when I was a young fella on the islands, Granny Smith apples are my new choice. Though sweet, the slight tartness and sturdy texture of these green apples makes an ideal kuchela when you can’t source mangoes.

You’ll Need…

5 green apples (Granny Smith)
3/4 teaspoon salt
4 cloves garlic
3-4 tablespoons amchar masala
3/4 cup veg oil
2 scotch bonnet peppers

Notes: You can purchase the amchar masala at most West Indian markets and there are times you can get it on Amazon.com. Grate with the skin on for additional texture, but be sure to get apples which are not covered in wax as they are sometimes.

Please remember to wear gloves and wash your hands with soap and water immediately after handling scotch bonnet peppers. Dice the peppers finely, including the seeds for more heat. You have the option of dicing or crushing the garlic. Then using the sort of shred side of your grater, grate the apples until the core.

You now have two option, you can squeeze off all the liquid from the grated apples, but if you want a more saucy kuchela you can remove about half the liquid. It may take a bit of work to squeeze off the liquid with your hands, or you can use a towel and wring the liquid out.

When making traditional mango kuchela, we try to get all the moisture out of the grated mango and it’s then spread onto a kitchen towel and placed in the open sun for a couple hrs to dry off. This process makes it easy to infuse the grated mango with the Kuchela flavors. In this recipe we’ll cook everything on the stove top for a few minutes to replicate that sort of infusion we need for this to be a great kuchela.

In a wide saucepan on a LOW heat, heat the vegetable oil, then go in with the diced pepper and garlic. Let that gently cook for about 3-5 minutes. Be sure to turn the fan above your stove on or at least open your kitchen windows. The cooked peppers will give off a strong (choking) scent.

Now add the amchar masala, cook for a minute, then add the grated apple and salt. Mix well, cook for 2-3 minutes and you’re done!

Traditionalists will be able to identify the natural sweetness of the apples, but I assure you that this apple kuchela is just as exciting as any I’ve had on the islands and that sweetness adds a lovely overall roundness to the kuchela as it ages for a few days. You can store these in sterilized glass containers on your kitchen counter for a couple weeks, then store in the fridge.