Jamaican Bean Stew

This delicious Jamaican Bean Stew really captures the heart and soul of Caribbean Food Week. It’s healthy and filling too. You can make it advance, cool it and then heat it up for a quick and easy week day dinner.

Serves 4

Ingredients

1 sweet potato
250g baby carrots
1 tbsp olive oil
1 tsp lazy garlic
350ml stock
4 spring onions
1 tsp lazy chillies
1 tin (400g) of chopped tomatoes
1 tin (400g) of Dunn’s River peas and beans
100m of Dunn’s River coconut milk
2 tsp of Dunn’s River oxtail seasoning
1 tsp chopped thyme (fresh if you have it, dried if not)

Method

Top and tail the carrots and give them a wash. Cut the larger ones into two pieces so each piece is a nice bite size chunk.

Head the olive oil in a large sauce pan.

Add the garlic and carrots and put the lid on the pan.

Give the pan a good shake to coat the carrots in the oil and garlic and leave for about 10 minutes on a medium heat.

Meantime peel and chop the sweet potato into bite size pieces.

After the 10 minutes has elapsed, add the sweet potato, the chopped spring onion, tinned tomatoes, stock, coconut milk, oxtail seasoning, chillies, peas and beans and give it a good stir.

Bring to the boil and then let it simmer for about 35 – 40 minutes until the sweet potato is cooked, but not mushy.

Stir in the thyme about 10 minutes before serving.

Served with warm, crusty bread and enjoy this delectable bean stew. I hope you enjoy this Jamaican Bean Stew as much as we do. It really is a truly filling, but yet super healthy stew. One to add to your mid-week meal planner next week perhaps?

This post is part of a collection celebrating Caribbean Food Week.

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