📝 About This Recipe
This comforting Caribbean classic transforms humble broad beans into a velvety, aromatic masterpiece infused with coconut milk and earthy thyme. Rooted in the vibrant 'ital' cooking traditions of the West Indies, this stew is a celebration of plant-based protein and soulful spice. Every spoonful offers a perfect balance of creamy texture and the subtle heat of a Scotch bonnet pepper, making it a beloved staple for family gatherings.
🥗 Ingredients
The Aromatics
- 2 tablespoons Coconut Oil (or vegetable oil)
- 1 large Yellow Onion (finely diced)
- 4 pieces Garlic Cloves (minced)
- 1 tablespoon Fresh Ginger (grated)
- 3 pieces Scallions (chopped, white and green parts separated)
The Heart of the Stew
- 2 cans (15 oz each) Broad Beans (drained and rinsed; also known as fava beans)
- 1 large Carrot (peeled and sliced into rounds)
- 1 cup Pumpkin or Butternut Squash (peeled and cubed into 1/2 inch pieces)
- 1 can (13.5 oz) Full-Fat Coconut Milk (unsweetened)
- 1 cup Vegetable Broth (low sodium)
Seasoning and Spice
- 4-5 sprigs Fresh Thyme (tied together with kitchen twine)
- 4-5 pieces Allspice Berries (crushed slightly)
- 1 whole Scotch Bonnet Pepper (kept whole to avoid excessive heat)
- 1 teaspoon Sea Salt (adjust to taste)
- 1/2 teaspoon Black Pepper (freshly cracked)
👨🍳 Instructions
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1
Place a large Dutch oven or heavy-bottomed pot over medium heat and add the coconut oil.
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2
Once the oil is shimmering, add the diced onion and sauté for 5 minutes until translucent and soft.
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3
Stir in the minced garlic, grated ginger, and the white parts of the scallions. Cook for 2 minutes until incredibly fragrant.
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4
Add the sliced carrots and cubed pumpkin to the pot. Stir to coat the vegetables in the aromatic oil and cook for 3-4 minutes.
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5
Pour in the drained broad beans and the crushed allspice berries. Toss everything together to combine the flavors.
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6
Add the coconut milk and vegetable broth. The liquid should just cover the ingredients; if not, add a splash more broth.
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7
Gently place the whole Scotch bonnet pepper and the bundle of thyme sprigs into the liquid. Do not cut the pepper if you want a mild stew.
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8
Bring the mixture to a gentle boil, then immediately reduce the heat to low. Cover the pot with a tight-fitting lid.
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9
Simmer for 25-30 minutes. Check halfway through to ensure the pumpkin is softening but not disintegrating.
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10
Remove the lid and use the back of a wooden spoon to gently mash a few of the broad beans against the side of the pot. This thickens the sauce naturally.
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11
Season with sea salt and black pepper. Taste the sauce—it should be creamy, savory, and lightly perfumed by the pepper.
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12
Carefully remove and discard the whole Scotch bonnet pepper and the thyme sprigs before serving.
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13
Stir in the reserved green parts of the scallions for a final pop of color and freshness.
💡 Chef's Tips
If you prefer more heat, carefully prick the Scotch bonnet with a fork before adding it to the pot. For the best texture, use dried broad beans soaked overnight, though canned beans are a fantastic time-saver. Always use full-fat coconut milk for that authentic, silky Caribbean mouthfeel. If the stew is too thick, add a tablespoon of water at a time; if too thin, simmer uncovered for 5 more minutes. Make this a day in advance; the flavors deepen significantly after a night in the refrigerator.
🍽️ Serving Suggestions
Serve steaming hot over a bed of fluffy Jamaican Rice and Peas. Pair with fried sweet plantains to balance the savory notes with natural sweetness. Offer a side of fresh avocado slices sprinkled with lime juice. Serve with a piece of warm, buttery coco bread for dipping into the sauce. Enjoy with a tall glass of cold sorrel drink or ginger beer.