Caribbean Squash & Sweet Potato Stew

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Servings: 6 Difficulty: Intermediate
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A vibrant, spiced stew featuring tender squash and sweet potatoes in a rich tomato base.
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This Caribbean-inspired stew is a comforting yet vibrant dish that highlights the natural sweetness of butternut squash and sweet potatoes. Simmered with onions, garlic, and a warm blend of allspice and red pepper flakes, it develops a deep, savory flavor profile that feels both hearty and light. The addition of black beans provides a satisfying protein boost, making this a complete vegan meal. It’s perfect for chilly evenings or as a colorful side dish to complement grilled meats. The bright finish of fresh lime and parsley cuts through the richness, offering a refreshing contrast. Simple to prepare with pantry staples, this stew is a reliable favorite for weeknight dinners that delivers maximum flavor with minimal effort.

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Caribbean Squash & Sweet Potato Stew

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Intermediate
Servings: 6 Calories: 36.0

Description

This Caribbean-inspired stew is a comforting yet vibrant dish that highlights the natural sweetness of butternut squash and sweet potatoes. Simmered with onions, garlic, and a warm blend of allspice and red pepper flakes, it develops a deep, savory flavor profile that feels both hearty and light. The addition of black beans provides a satisfying protein boost, making this a complete vegan meal. It&# 226;ÂÂs perfect for chilly evenings or as a colorful side dish to complement grilled meats. The bright finish of fresh lime and parsley cuts through the richness, offering a refreshing contrast. Simple to prepare with pantry staples, this stew is a reliable favorite for weeknight dinners that delivers maximum flavor with minimal effort.

Ingredients

Directions

  1. Finely slice the onions and mince the garlic clove.
  2. Peel, seed, and cut the butternut squash into small, bite-sized chunks.
  3. Peel and cut the sweet potatoes into small chunks similar in size to the squash.
  4. Heat a large pot over medium heat and sauté the sliced onions in water or vegetable broth until softened and translucent, about 5 minutes.
  5. Add the minced garlic, dried red pepper flakes, and ground allspice, stirring for 1 minute until fragrant.
  6. Stir in the canned tomatoes, squash, sweet potatoes, and remaining water or broth.
  7. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20 minutes until the vegetables are tender.
  8. Add the drained black beans to the pot and simmer uncovered for 10 more minutes to heat through.
  9. Season with pepper to taste and adjust salt if necessary.
  10. Serve hot over rice, garnished with chopped parsley and a squeeze of fresh lime juice.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 36.0kcal
% Daily Value *
Total Fat 0.1g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 3.6mg1%
Total Carbohydrate 8.4g3%
Dietary Fiber 1.5g6%
Sugars 3.8g
Protein 1.0g2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: caribbean, stew, squash, sweet potato, vegan, vegetarian, black beans, butternut squash, allspice, tomato, hearty, comfort food, plant-based, lime, parsley, garlic, onion, spiced, dinner, easy, healthy
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