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
Description
This simple, one-pot lentil stew loaded with pumpkin is a fuss-free, delicious and nutritious dinner option, perfect for a weekday night!
Ingredients
Instructions
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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.
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Add black pepper, scallions, and pumpkin. Stir well and cook for another minute.
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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.
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Reduce to a gentle boil, cover, and simmer for 20–25 minutes.
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Remove bay leaf. Check salt and adjust. Mash some pumpkin if you want a thicker consistency.
Serve hot with rice, toast, or roti.
