Soups & Stews Archives | CaribbeanPot.com

Stewed Lentils in a pot with pumpkin pieces

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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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.