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The simplicity of quickly cooked vegetables is really on display in this Quick and Tasty Vegetable Stir Fry. Growing up on the islands, we ate what came straight from the backyard garden; organic, seasonal, and full of flavor. Stir fry was a go-to in my house, and even as a lil fella, mommy had no problem getting us to enjoy it. Bitter melon and okra were a harder sell, but not this dish.

If you’re looking for a Caribbean-style vegetable stir fry that’s quick, healthy, and full of texture, this one’s for you. It’s light, vegan-friendly, and flexible enough to adapt with whatever’s in your fridge.

Ingredient Guide

Savoy Cabbage: A tender, crinkled green cabbage that wilts gently into the dish.
Carrot: Adds crunch, color, and natural sweetness.
Red and Yellow Bell Peppers: Sweet and vibrant; balance the savory soy and hoisin sauce.
Christophene (Chayote): Mild and crisp; a Caribbean favorite that absorbs flavors well.
Onion: Brings sweet sharpness and aromatics to the base.
Garlic: Adds depth and boldness to the stir fry’s foundation.
Ginger: Brightens the dish with subtle heat and freshness.
String Beans: Earthy and firm; they keep a bit of crunch even when cooked.
Broccoli: Soaks up the sauces and adds hearty texture.
Vegetable Oil: A neutral oil for high-heat cooking.
Light Soy Sauce: Salty and umami-rich; forms the savory base.
Black Pepper: Adds mild background heat.
Hoisin Sauce: Sweet and tangy; coats the vegetables beautifully.
Sesame Oil: Used sparingly for a nutty finish.
Water: Helps steam the vegetables quickly without burning.

Shopping Made Easy

Use a variety of colorful vegetables for visual appeal and balanced texture.
Christophene (chayote) is available in Caribbean, Latin, or Asian grocery stores.
Hoisin sauce and sesame oil are sold in the international aisle; look for ones with minimal additives.
A nonstick pan helps reduce oil use while keeping the veggies from sticking.
Light soy sauce has lower sodium—check labels if watching salt intake.

Cooking Notes from the Kitchen

Cut vegetables into varied shapes for better texture and presentation.
Always start with aromatics, then add firmer vegetables first to cook evenly.
Don’t overcook; this stir fry is best with a bit of crunch left in the vegetables.
Stir-frying over medium-high heat ensures quick cooking without sogginess.
Hoisin sauce goes in near the end so it doesn’t burn or lose flavor.

Can I add protein to this stir fry?

Yes, tofu, shrimp, or thin-sliced chicken would work well. Cook separately and add back at the end.

Is this dish vegan?

It is vegan as written. Just confirm your hoisin and soy sauces contain no animal-derived ingredients.

Can I make this ahead?

It’s best served fresh, but leftovers keep well in the fridge for up to 2 days. Reheat gently in a pan.

What’s a good substitute for Christophene?

Zucchini or green papaya can work in a pinch, but nothing beats the real Caribbean flavor of chayote.

Quick and Tasty Stir-Fry

A fast, colorful Caribbean-style stir fry packed with fresh vegetables, soy sauce, and hoisin.

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Prep Time 10

Cook Time 10

Total Time 20

Cuisine Fusion

Ingredients

1/2 small savoy cabbage chopped
1/2 red bell pepper cut into 1/2-inch pieces
1/2 yellow bell pepper cut into 1/2-inch pieces
1/2 cilantro chayote; cut into strips
1/2 onion medium, diced
2 cloves garlic diced fine
1/2 teaspoon ginger grated
10 string beans cut into 1-inch pieces
1/4 large broccoli cut into florets
1 teaspoon vegetable oil
1 tablespoon light soy sauce
1/4 teaspoon black pepper
1 tablespoon hoisin sauce
1/2 teaspoon sesame oil
1-2 tablespoons water

Instructions

Prepare all vegetables and set aside.
Heat oil in a nonstick pan over medium-high heat. Add onion, garlic, ginger, black pepper, and sesame oil. Sauté for 1 minute.
Add christophene, carrot, and string beans. Stir and cook for 2 minutes.
Add broccoli and water. Stir and cook for 1 minute to steam.
Add bell peppers. Stir well to combine.
After 3 minutes, add hoisin sauce. Mix until all vegetables are coated.
Toss in cabbage. Cook for 2 more minutes until just wilted.
Serve warm as a side or light main dish.

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Ginger Chicken with Green Beans on a red serving dish

Caribbean Ginger Stewed Chicken with String Beans

January 7, 2026May 8, 2025Leave a Comment

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

Ingredient Guide

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

Shopping Made Easy

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

Cooking Notes from the Kitchen

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

Caribbean Ginger Stewed Chicken with String Beans

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

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Prep Time 20

Cook Time 40

Total Time 1

Course Festive & Holiday Recipes, Soups & Stews

Cuisine Trinidadian

Ingredients

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

Instructions

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

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Stewed Lentils in a pot with pumpkin pieces

Featured Fusion Soups & Stews Trinidadian Vegan Vegetarian

Quick and Tasty Caribbean Lentil Stewed Lentils

January 7, 2026May 8, 2025Leave a Comment

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

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

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

Ingredient Guide

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

Shopping Made Easy

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

Cooking Notes from the Kitchen

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

Can I use dried lentils instead of canned?

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

What can I substitute for pumpkin?

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

How spicy is it?

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

What is browning?

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

Is this dish vegan and gluten-free?

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

Quick and Tasty Caribbean Lentil Stewed Lentils

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

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Prep Time 10

Cook Time 25

Total Time 35

Course Soups & Stews, Vegan, Vegetarian

Cuisine Fusion, Trinidadian

Ingredients

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

Instructions

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

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

Featured Fusion Seafood & Fish Soups & Stews Trinidadian

Lobster Callaloo Soup (Caribbean Spinach and Seafood Stew)

January 7, 2026May 2, 2025Leave a Comment

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

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

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

Ingredient Guide

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

Shopping Made Easy

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

Cooking Notes from the Kitchen

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

What is callaloo?

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

Can I use crab instead of lobster?

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

What does callaloo taste like?

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

Can I make this vegetarian?

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

Is this soup gluten-free?

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

Lobster Callaloo Soup (Caribbean Spinach and Seafood Stew)

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

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Seafood & Fish, Soups & Stews

Cuisine Fusion, Trinidadian

Ingredients

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

Instructions

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

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Featured Fusion Soups & Stews Trinidadian Vegan Vegetarian

Caribbean Ratatouille (Ital Vegetable Stew)

January 7, 2026May 1, 2025Leave a Comment

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

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

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

Ingredient Guide

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

Shopping Made Easy

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

Cooking Notes from the Kitchen

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

Can I make this gluten-free?

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

What else can I substitute for callaloo?

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

How do I control the heat?

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

Can I skip the oven step?

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

Is this stew suitable for meal prep?

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

Caribbean Ratatouille (Ital Vegetable Stew)

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

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Prep Time 30

Cook Time 45

Total Time 1 15

Course Soups & Stews, Vegan, Vegetarian

Cuisine Fusion, Trinidadian

Servings

Ingredients

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

Instructions

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

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Featured

Jamaican Callaloo with Ground Turkey

January 7, 2026April 17, 2025Leave a Comment

With an abundance of fresh callaloo (aka spinach or chorai bhagi) in my garden last summer and the many requests for a version of the classic Jamaican Callaloo with Saltfish (salted cod) without the saltfish, I’ve been playing around with a few variations. I’m a huge fan of salted cod and not a fan of turkey, but I had to admit that this recipe was simply delicious.

This Jamaican Callaloo with Ground Turkey recipe offers a modern, lighter take on the traditional Jamaican dish, typically made with saltfish. By using lean ground turkey, it provides a healthier protein option without compromising on the rich, savory flavors that make this dish a Caribbean favorite.

Sautéed with aromatic herbs, spices, and fresh vegetables, this version maintains the essence of the classic while introducing a new twist. It’s an excellent choice for anyone looking to enjoy the comforting taste of callaloo with a leaner meat alternative. Whether you’re cutting back on salt, looking for a new way to enjoy callaloo, or simply want a quick and hearty Caribbean dinner, this dish fits the bill. Serve it with boiled green bananas, rice, or even dumplings for a complete island-style plate.

Callaloo with ground turkey in cast iron skillet

Ingredient Guide

Callaloo: A leafy green vegetable, similar to spinach, commonly used in Caribbean cuisine. In Jamaica, it’s often made with amaranth leaves.
Ground turkey: A lean protein alternative to traditional saltfish, offering a lighter taste while absorbing the dish’s flavors well.
Onion: Adds a sweet and savory base flavor when sautéed.
Garlic: Provides a pungent, aromatic depth to the dish.
Scallions (green onions): Offer a mild onion flavor and a pop of color.
Thyme: A staple herb in Caribbean cooking, adding earthy notes.
Tomatoes: Contribute acidity and sweetness, balancing the dish.
Scotch bonnet pepper: Adds heat and a fruity spiciness; adjust to taste.
Black pepper: Enhances the overall flavor with a mild heat.
Salt: Essential for seasoning; adjust according to taste.

Shopping Made Easy

Callaloo: Available fresh in Caribbean or international markets; if unavailable, substitute with spinach or amaranth greens.
Ground turkey: Found in the meat section of most grocery stores; opt for lean varieties for a healthier option.
Scotch bonnet peppers: Available in Caribbean markets. If unavailable, habanero peppers can be a substitute, though they are slightly less sweet.

Cooking Notes from the Kitchen

Add a splash of coconut milk during cooking for an extra-rich and subtly sweet flavor.
Cook the ground turkey thoroughly before adding callaloo to keep the texture balanced and the flavors well-developed.
Feel free to swap ground turkey with ground beef, chicken, or pork for similar results.
For less heat, remove the seeds and membrane from the scotch bonnet pepper or reduce the amount used.

What is callaloo?

Callaloo is a leafy green vegetable used in Caribbean cooking, especially in Jamaican and Trinidadian cuisines. In Jamaica, callaloo typically refers to amaranth greens, whereas in Trinidad and Tobago, it often refers to dasheen bush (taro leaves). It has a slightly earthy taste and a texture similar to spinach, making it perfect for sautéed dishes, soups, and stews. It absorbs seasonings well and cooks down into a savory, tender green that’s full of flavor.

Can I use spinach instead of callaloo?

Yes, spinach is a common substitute for callaloo when the traditional greens are unavailable. It offers a similar texture and absorbs flavors well.

How spicy is this dish with scotch bonnet peppers?

Scotch bonnet peppers are quite hot. Adjust the amount used based on your heat preference, and consider removing the seeds to reduce spiciness.

What can I serve with Jamaican Callaloo with Ground Turkey?

This dish pairs well with boiled green bananas, dumplings, rice, or breadfruit for a complete Caribbean meal.

Jamaican Callaloo with Ground Turkey

A lighter twist on the classic Jamaican callaloo, substituting ground turkey for saltfish, perfect for a nutritious and flavorful meal.

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Prep Time 10

Cook Time 20

Total Time 30

Servings

Ingredients

1 tablespoon olive oil
1 pound ground turkey
1 medium onion sliced
2 cloves garlic minced
1 teaspoon fresh thyme leaves
2 medium tomatoes diced
1 scotch bonnet pepper seeded and chopped
1/2 teaspoon black pepper
Salt to taste
4 cups chopped callaloo leaves or spinach as substitute

Instructions

Heat olive oil in a large sauté pan over medium heat. Add ground turkey to the pan, breaking it apart with a wooden spoon. Cook until browned and no longer pink, about 5–7 minutes.
Add sliced onion, minced garlic, and chopped scallions to the pan. Sauté until the onions are translucent, about 3 minutes.
Stir in thyme leaves, diced tomatoes, and chopped scotch bonnet pepper. Cook for another 2–3 minutes until the tomatoes soften.
Season with black pepper and salt to taste.
Add chopped callaloo leaves to the pan. Stir well to combine all ingredients.
Cover the pan and let the callaloo steam until wilted and tender, about 5–7 minutes.
Remove the lid, stir the mixture, and cook uncovered for an additional 2 minutes to evaporate any excess liquid.
Taste and adjust seasoning if necessary. Serve hot.

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Featured Seafood & Fish Soups & Stews

Shrimp Broff (Caribbean Shrimp Soup)

January 7, 2026April 17, 2025Leave a Comment

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

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

Ingredient Guide

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

Shopping Made Easy

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

Cooking Notes from the Kitchen

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

What is broff in Caribbean cooking?

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

Can I omit the shrimp heads and shells?

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

How can I reduce spice levels?

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

Is the broff gluten-free?

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

What can I serve with broff?

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

Shrimp Broff (Caribbean Shrimp Soup)

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

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Prep Time 15

Cook Time 45

Total Time 1

Course Seafood & Fish, Soups & Stews

Servings

Ingredients

For the Shrimp Stock

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

For the Broth and Add-Ins

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

Instructions

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

Notes

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

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

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Lentils And Split Peas Dhal in a white bowl with a pepper in the middle

Featured Soups & Stews Trinidadian Vegan Vegetarian

Lentils and Split Peas Dhal (Trini Lentil Dhal)

January 7, 2026April 16, 2025Leave a Comment

This Lentils and Split Peas Dhal (Trini Lentil Dhal) brings together two pantry staples for a warming, protein-rich stew that tastes like home. I still recall lining up in my grandmother’s kitchen with bowl in hand, waiting for my first serving—a memory that inspired this version. Here, yellow split peas meet lentils in an easy, flavorful dhal that simmers for depth but still comes together with minimal effort.

Seasoned with garlic, turmeric, and black pepper, then finished with aromatic garlic-infused oil, this dhal is warming and satisfying. It’s vegan, vegetarian-friendly, gluten-free (with the right stock), and perfect with rice, roti, or even on its own as a soup. For more convenience, portion and freeze the leftovers; you’ll thank me later.

Ingredient Guide

Yellow Split Peas: Break down into a creamy base while still providing texture.
Lentils: Boost the protein and add depth—no need to soak.
Garlic: Divided between the pot mix and finishing oil for layered flavor.
Turmeric: Adds color and anti-inflammatory benefits, with mild earthiness.
Onion: Only a small slice, enough to enhance the broth’s savory base.
Hot Pepper (Habanero or Scotch Bonnet): Optional—you control the heat.
Water: The primary cooking liquid—adjust for desired thickness.
Vegetable Oil (or olive oil): Adds richness in the tempering step.
Salt & Black Pepper: For seasoning—start light and adjust after cooking.

Shopping Made Easy

Yellow split peas and lentils are widely available in most grocery aisles.
Fresh garlic and turmeric will enhance flavor, but powdered turmeric works too.
Use vegetable stock instead of water if you prefer more depth—just check for gluten.
Include hot pepper for Caribbean spice or omit for mild flavor.

Cooking Notes from the Kitchen

Skim floating particles during simmering for a clean broth.
A wire whisk or swizzle stick helps break down peas without over-blending.
For a froth-free finish, avoid using high-speed immersion blenders.
Temper garlic in hot oil at the end to add aroma and caramelized flavor.
Freeze dhal in portions for a quick, comforting meal—thaw gently before reheating.

Do I have to soak the peas and lentils?

No. They cook thoroughly in the 80-minute simmer, or about 15 minutes in a pressure cooker.

How thick should my dhal be?

It should be thick and soup-like. Add water if it becomes overly thick, or simmer uncovered to reduce excess liquid.

How spicy is this dhal?

It’s mild by default—add extra hot pepper or seeds if you want more kick.

Can I make this dish gluten-free?

Yes. Just ensure any stock you use is certified gluten-free.

What can I serve with dhal?

Great with rice, roti, curry dishes, or even with salted fish or choka for a full Caribbean meal.

Lentils and Split Peas Dhal (Trini Lentil Dhal)

A comforting Caribbean dhal made with yellow split peas, lentils, garlic, turmeric, and a fragrant garlic oil finish, perfect with rice or roti.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Soups & Stews, Vegan, Vegetarian

Cuisine Trinidadian

Ingredients

1 cup yellow split peas
1 cup lentils
4 cloves garlic divided; 2 diced, 2 sliced
3/4 teaspoon salt
3/4 teaspoon turmeric
1/4 small onion sliced thin
1/4 teaspoon black pepper
1/2 hot pepper optional
8 cups water adjust as needed
3 tablespoon vegetable or olive oil

Instructions

Rinse split peas and lentils thoroughly; drain.
Bring 8 cups water to boil in large pot. Add lentils, split peas, onion, 2 diced garlic cloves, turmeric, salt, black pepper, and hot pepper (if using).
Reduce to a gentle simmer with lid slightly ajar. Cook about 80 minutes (or 15 minutes in pressure cooker), stirring occasionally and skimming any foam.
Once peas are soft but still holding shape, whisk gently to break down some into a thick stew.
In a small frying pan, heat oil. Add remaining 2 garlic slices and fry until edges darken.
Carefully pour hot garlic oil into dhal over the garlic. Stir and taste. Adjust salt as needed.
Serve hot with rice, roti, or as a bowl of soup.

Notes

It’s easier to add more salt if necessary than remove excess salt. So at the end, do taste to see if there’s enough to your liking. It took me a few tries of making this before I got the salt just right. I added too much at the start and had to work with salty dhal. So take my advice and start with a little and add accordingly.

BTW for some reason this goes a bit more salty when it cools down.

I started with 8 cups of water, but if you find that it becomes overly thick, feel free to add more.

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Coconut Curry Pumpkin Soup served in three small white bowls

Appetizers & Snacks Bahamian Featured Jamaican Soups & Stews Trinidadian Vegan Vegetarian

Caribbean Coconut Curry Pumpkin Soup

January 7, 2026April 16, 2025Leave a Comment

As the holiday season approaches, this Caribbean Coconut Curry Pumpkin Soup brings warmth, flavor, and elegance to every gathering. Inspired by my love of pumpkin, coconut, and curry, this recipe combines them into a shooter or starter-size soup that showcases true Caribbean depth. The combination of savory aromatics, gentle spice from Scotch Bonnet, creamy coconut milk, and sweet pumpkin makes a welcoming opener for festive meals. It’s vegetarian, gluten-free (with the right ingredients), and effortlessly impressive.

Ingredient Guide

Coconut Oil: Adds subtle coconut aroma and richness.
Onions, Garlic, Celery: Form the base of flavor with aromatic sweetness and texture.
Ginger: Freshly grated for bright, warming spice.
Curry Powder & Ground Coriander: Bring classic Caribbean curry flavor.
Scotch Bonnet Pepper (optional): Adds heat—remove seeds to reduce spiciness.
Diced Pumpkin: Delivers sweet body and natural thickness to the soup.
Vegetable Broth: Provides the savory liquid base—swap in chicken stock if preferred.
Coconut Milk: Adds creamy texture and tropical flavor.
Salt: Balances and enhances all flavors.
Chives (for garnish): Bring a fresh, mild onion finish.

Shopping Made Easy

Any medium or sugar pumpkin works—look for firm, unblemished flesh.
Coconut oil adds flavor but you can use plain vegetable oil.
Substitute celery garnish if you don’t have chives on hand.
Use full-fat coconut milk for creaminess; check label if gluten-free is needed.

Cooking Notes from the Kitchen

Sweat aromatics gently on low to build a balanced flavor foundation.
Toasting the curry and coriander briefly enhances the final taste.
Simmer until pumpkin is tender enough to blend smoothly.
Blend gently to avoid frothy texture.
Serve warm in small bowls or elegant shooter glasses.

What kind of pumpkin works best?

Use sugar or small baking pumpkins for sweet, creamy texture. Butternut squash is also a great substitute.

How spicy is it?

Mild by default with a hint of warmth from ginger and curry. Add Scotch Bonnet for a bold Caribbean kick.

Is this soup gluten-free?

Yes, as long as your vegetable broth and coconut milk are certified gluten-free.

Can I make it ahead?

Absolutely. Refrigerate for up to 3 days or freeze in batches. Reheat gently and stir before serving.

Can I serve this as a main dish?

Yes! Double the recipe and serve in large bowls alongside crusty bread or salad.

Caribbean Coconut Curry Pumpkin Soup

As we move closer to the holiday season I’ve decided to share some tasty Caribbean inspired appetizer recipes with you all. So for the entire month of November you’ll see your taste buds challenged with some twists on traditional Caribbean dishes. But done in such a way that you can easily serve them during your holiday gatherings. We’ll start off with 3 ingredients I simply adore.. pumpkin, coconut and curry. The end result is a wicked coconut curry pumpkin soup which can be served in small bowls or shooter glasses, so you can pass them around to your guests.

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Prep Time 15

Cook Time 25

Total Time 40

Course Appetizers & Snacks, Soups & Stews, Vegan, Vegetarian

Cuisine Bahamian, Jamaican, Trinidadian

Ingredients

2 tablespoon coconut oil
1 cup chopped onion
1 clove garlic minced
1/2 cup celery diced
1/2 teaspoon ginger grated
1 tablespoon curry powder
1/4 teaspoon ground coriander
4 cups diced pumpkin
3 cups vegetable broth
1 cup coconut milk
1 Scotch Bonnet pepper finely chopped; optional
1/2 teaspoon salt
chives for garnish

Instructions

Heat coconut oil over medium heat. Add onion, garlic, celery; cook on low for 3–4 minutes until softened.
Stir in ginger, curry powder, and coriander; toast on low for 4 minutes, stirring constantly.
Add diced pumpkin, salt, broth, coconut milk, and Scotch Bonnet (if using). Increase heat to bring to a boil.
Reduce to gentle simmer and cook until pumpkin is tender and falling apart (about 25 minutes).
Using an immersion blender, blend gently for about 1 minute until silky smooth.
Taste and adjust salt as needed. Serve in bowls or shooter glasses, garnished with chives.

Notes

I used the leafy part of the celery to garnish. The coconut oil was used to maintain that wonderful coconut undertone, but you can certainly use vegetable oil as well. Additionally, to keep this fully vegetarian I used vegetable stock, but you can certainly use chicken stock for an additional level of flavor.

Tried this recipe?Let us know how it was!

Featured Fusion Jamaican Soups & Stews Trinidadian

Caribbean Beef, Sweet Potato and Pumpkin Soup

January 7, 2026April 11, 2025Leave a Comment

Nothing beats the chill of winter quite like a hearty bowl of Caribbean soup. This Caribbean Beef, Sweet Potato and Pumpkin Soup brings deep, comforting flavors thanks to roasted beef bones, Caribbean sweet potatoes, and pumpkin, all simmered low and slow with fresh herbs and aromatics. The unique addition of roasting the beef, a twist from the traditional Caribbean method, adds depth and richness that sets this version apart. Inspired by the kind of soup that brings everyone to the kitchen table, this dish is perfect for a cozy dinner, meal prep, or even a weekend gathering.

The ingredients are widely accessible, though Caribbean sweet potato and pumpkin give this soup its distinct identity. If you can’t find Caribbean pumpkin (also called calabaza or West Indian pumpkin), butternut squash makes a great substitute. This recipe is flexible enough to adapt but rooted in that unmistakable island flavor. And if you’re new to Caribbean cooking, don’t worry, I’ve laid out everything clearly so you can recreate this classic dish with confidence.

Ingredient Guide

Beef Bones: Choose bone-in cuts like neck or shank for maximum flavor and body in the broth.
Sweet Potatoes: Caribbean sweet potatoes are firm and reddish-purple; substitute with orange-flesh varieties if needed.
Pumpkin: Caribbean pumpkin (calabaza) gives a sweet, earthy note. Butternut squash is a reliable substitute.
Butternut Squash: Adds a creamy texture and balances the sweet potato.
Carrots and Celery: These build a classic soup base with savory depth.
Scotch Bonnet Pepper: Used whole for its fruity aroma without overwhelming heat.
Fresh Thyme and Parsley: Essential for earthy, herbal notes. Use fresh for best results.
Onion, Garlic & Scallion: The aromatic foundation that infuses the broth with flavor.
Black Pepper, Allspice, and Salt: These Caribbean staples season the soup without overpowering.
Olive Oil: Used for roasting and sautéing; adds a mild richness.
Stock Cube and Water or Beef Stock: Enhances umami in the broth. Use unsalted if possible to control seasoning.
Optional Add-ins: Flour dumplings or ground provisions like yam or eddoe make it a meal.

Shopping Made Easy

Look for bone-in beef cuts at your local butcher or grocery store’s freezer section.
Caribbean sweet potatoes and pumpkin can often be found in international or Latin American markets.
If scotch bonnet peppers are unavailable, substitute with habanero—but always use whole unless you want serious heat.
Fresh thyme and parsley are worth seeking out—dried won’t offer the same flavor here.
A quality low-sodium beef broth lets you control salt better and won’t overpower the dish.

Cooking Notes from the Kitchen

Always roast the beef bones with carrots and celery to develop a deeper broth.
If you like texture, add your vegetables in the last 30–35 minutes so they don’t fully break down.
Use gloves when handling scotch bonnet peppers, and don’t puncture the skin unless you want heat.
This soup freezes well for up to 3 months; ideal for make-ahead meals.

What’s the best substitute for Caribbean pumpkin?

Butternut squash is a great alternative for Caribbean pumpkin (calabaza) if unavailable. It’s similarly sweet and cooks down into a creamy texture.

Can I make this soup without roasting the beef?

Yes, you can start everything on the stovetop, but roasting adds an extra layer of flavor that really enhances the soup.

What can I use instead of scotch bonnet peppers?

Use a whole habanero pepper or omit entirely if you prefer no heat. The scotch bonnet’s fruity notes are unique but not essential for flavor.

Can I make this soup gluten-free?

Yes, just skip any flour dumplings and double-check your stock cube and other ingredients for hidden gluten.

Caribbean Beef, Sweet Potato and Pumpkin Soup

This rich, Caribbean-style soup blends tender beef with the natural sweetness of sweet potatoes and pumpkin, creating a comforting, slow-simmered broth perfect for winter meals or anytime you crave a taste of home.

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Prep Time 15

Cook Time 2

Total Time 2 15

Course Soups & Stews

Cuisine Fusion, Jamaican, Trinidadian

Servings

Ingredients

2-3 pounds beef bones
1/2 teaspoon salt
1/4 teaspoon black pepper
2 carrots
1 large onion
2 stalks celery
2 large sweet potatoes
1 medium butternut squash
2-3 cups pumpkin diced
Water or beef stock enough to cover
3 cloves garlic
3 tablespoons olive oil divided
4 sprigs thyme
1 scotch bonnet pepper
2 tablespoons parsley chopped
1 stock cube
2 scallions
3-4 allspice berries
flour dumplings, potato, and other root vegetables optional

Instructions

Preheat oven to 400°F (204 °C).
Pat the beef bones dry and place in a baking dish with chopped carrots and celery. Toss with 2 tablespoons olive oil. Roast for 45 minutes.
Meanwhile, peel and cube sweet potatoes, pumpkin, and butternut squash. Keep covered in water to prevent discoloration.
In a large soup pot, heat 1 tablespoon olive oil over medium-low heat. Add onion, garlic, scallions, thyme, and black pepper. Cook for 3–4 minutes until fragrant.
Increase heat to medium-high. Add roasted beef and vegetables to the pot, including all pan drippings. Stir well to coat.
Add pumpkin, sweet potatoes, squash, stock cube, allspice, parsley, and enough water or beef stock to cover. Add whole scotch bonnet pepper.
Bring to a boil, then reduce to a simmer. Cover loosely and cook for 1 hour 45 minutes, or until beef is tender and vegetables break down. Skim any foam.
Taste and adjust salt. Remove scotch bonnet before serving. Add flour dumplings or other provisions in the last 10 minutes, if using. Serve hot.

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Featured Trinidadian

Bok Choy with Corned Beef

January 7, 2026April 7, 2025Leave a Comment

This Bok Choy with Corned Beef recipe is loosely based on the way mom would make her Fry Pak Choi With Saltfish and her classic Fry Pak Choi with Stewed Pork, two dishes we often enjoyed with sada roti growing up. In this version, we’re simply using leftover corned beef (bully beef). It’s a quick, budget-friendly, and deeply satisfying way to turn a few pantry staples into a hearty Caribbean meal. The tender-crisp Shanghai bok choy stir-fried with seasoned beef and sweet tomatoes brings bold flavor with minimal effort.

Popular across Trinidad and Tobago, this easy weeknight dish offers a brilliant way to transform fridge staples into something warm, comforting, and quick. Serve this recipe with rice, sada roti, or even over-boiled ground provisions for a complete island-style plate.

Ingredient Guide

Shanghai bok choy: A milder, tender variety of bok choy with soft green tops and crisp white stalks. Also called baby bok choy or Chinese cabbage.
Corned beef (bully beef): Use leftover cooked or fried canned corned beef for a rich, salty base. Adds bold flavor and texture.
Grape tomatoes: These small, sweet tomatoes add brightness and color. Cherry tomatoes work as a substitute.
Onion: A must for building the savory foundation of the stir-fry. Slice thin for even cooking.
Olive oil: Used for sautéing. Any neutral oil like vegetable or coconut oil can be substituted.
Black pepper and sea salt – Basic seasoning to enhance the natural flavors of the greens and meat.

Shopping Made Easy

Look for Shanghai bok choy in the produce section of Asian supermarkets or well-stocked grocery stores. They’re usually bundled together with shorter, wider stalks than regular bok choy.
Canned corned beef is typically found in the canned meats aisle. For a fresher flavor, pan-fry it beforehand as the recipe suggests.
If grape tomatoes aren’t available, substitute with halved cherry tomatoes or even diced plum tomatoes in a pinch.
Use sea salt for more subtle seasoning; table salt can be used, but adjust quantity carefully.

What is the best substitute for Shanghai bok choy?

If you can’t find Shanghai bok choy, regular bok choy or baby spinach are good alternatives. Adjust the cooking time, as spinach wilts much faster.

Can I use canned corned beef straight from the tin?

Yes, but the dish tastes better if the canned corned beef is pan-fried first. It adds a rich, slightly crispy texture that complements the tender greens.

How do I keep bok choy from getting soggy?

Cook the white stalks first since they take longer to soften, then add the green tops near the end. Don’t overcook—the greens should still be vibrant and slightly crisp.

Is this recipe good for meal prep?

Yes. It stores well in the fridge for up to 3 days. Reheat gently to preserve the texture of the bok choy.

Bok Choy with Corned Beef

A quick and flavorful Caribbean stir-fry combining tender bok choy and savory corned beef, perfect for a satisfying meal.

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Prep Time 10

Cook Time 15

Total Time 25

Cuisine Trinidadian

Servings

Ingredients

1 tablespoon olive oil
1/2 cup leftover fried corned beef
1 medium onion sliced
3 lbs Shanghai bok choy separated into white stalks and green leaves
1/2 teaspoon sea salt adjust to taste
1/2 teaspoon black pepper
8-10 grape tomatoes halved

Instructions

Heat the olive oil in a wide sauté pan over medium heat. Add the leftover fried corned beef and sliced onion to the pan. Stir well and cook for about 3 minutes until the onions are translucent.
Add the white stalks of the bok choy to the pan. Stir to combine and cook for 4–6 minutes, uncovered, until the stalks begin to soften.
Season with sea salt and black pepper, adjusting to taste.
Add the green leaves of the bok choy to the pan. Stir well and cook for an additional 2–3 minutes until the leaves are wilted but still vibrant.
Top the dish with the halved grape tomatoes. Cook for another 3–4 minutes, allowing the tomatoes to soften slightly.
Taste and adjust seasoning if necessary. Serve hot.

Notes

Please use the video below to follow along as much more about the recipe is discussed there. If making this dish gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary requirements. Especially the canned corned beef that’s used.

Tried this recipe?Let us know how it was!

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I add protein to this stir fry?

Is this dish vegan?

Can I make this ahead?

What’s a good substitute for Christophene?

Quick and Tasty Stir-Fry

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Caribbean Ginger Stewed Chicken with String Beans

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use dried lentils instead of canned?

What can I substitute for pumpkin?

How spicy is it?

What is browning?

Is this dish vegan and gluten-free?

Quick and Tasty Caribbean Lentil Stewed Lentils

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is callaloo?

Can I use crab instead of lobster?

What does callaloo taste like?

Can I make this vegetarian?

Is this soup gluten-free?

Lobster Callaloo Soup (Caribbean Spinach and Seafood Stew)

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I make this gluten-free?

What else can I substitute for callaloo?

How do I control the heat?

Can I skip the oven step?

Is this stew suitable for meal prep?

Caribbean Ratatouille (Ital Vegetable Stew)

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is callaloo?

Can I use spinach instead of callaloo?

How spicy is this dish with scotch bonnet peppers?

What can I serve with Jamaican Callaloo with Ground Turkey?

Jamaican Callaloo with Ground Turkey

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is broff in Caribbean cooking?

Can I omit the shrimp heads and shells?

How can I reduce spice levels?

Is the broff gluten-free?

What can I serve with broff?

Shrimp Broff (Caribbean Shrimp Soup)

Ingredients 1x2x3x

For the Shrimp Stock

For the Broth and Add-Ins

Instructions

Notes

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Do I have to soak the peas and lentils?

How thick should my dhal be?

How spicy is this dhal?

Can I make this dish gluten-free?

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients