📝 About This Recipe
This soul-warming Caribbean lentil stew is a vibrant tapestry of flavors, blending earthy brown lentils with creamy coconut milk and aromatic 'green seasoning' aromatics. Infused with the gentle heat of a whole Scotch bonnet pepper and the sweetness of tropical pumpkin, it captures the essence of home-style West Indian comfort food. It is a protein-rich masterpiece that proves how humble legumes can be transformed into a festive, deeply satisfying feast.
🥗 Ingredients
The Legumes and Base
- 1 1/2 cups Brown or Green Lentils (rinsed and picked over for stones)
- 4 cups Vegetable Broth (low sodium preferred)
- 1 can Full-fat Coconut Milk (13.5 oz can)
- 2 tablespoons Coconut Oil (for sautéing)
Aromatics and Vegetables
- 1 large Yellow Onion (finely diced)
- 4 pieces Garlic Cloves (minced)
- 3 pieces Scallions (chopped, white and green parts separated)
- 2 cups Calabaza Pumpkin (peeled and cut into 1-inch cubes; butternut squash is a good sub)
- 2 medium Carrots (sliced into half-moons)
- 1 piece Celery Stalk (finely chopped)
Seasonings and Spice
- 4-5 sprigs Fresh Thyme (tied together with kitchen twine)
- 1 whole Scotch Bonnet Pepper (kept whole to avoid extreme heat)
- 1/2 teaspoon Ground Allspice (essential for Caribbean depth)
- 1 teaspoon Smoked Paprika (adds a subtle smokiness)
- 1 to taste Sea Salt and Black Pepper
👨🍳 Instructions
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1
Rinse the lentils thoroughly under cold running water in a fine-mesh sieve. Drain well and set aside.
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2
Heat the coconut oil in a large heavy-bottomed pot or Dutch oven over medium heat until shimmering.
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3
Add the diced onion, celery, and the white parts of the scallions. Sauté for 5-6 minutes until the onions are translucent and starting to soften.
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4
Stir in the minced garlic, ground allspice, and smoked paprika. Cook for just 1 minute until the spices are fragrant, being careful not to burn the garlic.
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5
Add the rinsed lentils to the pot and stir to coat them in the aromatic oil and spices for about 2 minutes.
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6
Pour in the vegetable broth and bring the mixture to a rolling boil.
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7
Once boiling, reduce the heat to low. Add the cubed pumpkin, sliced carrots, thyme sprigs, and the whole Scotch bonnet pepper.
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8
Cover the pot partially and simmer for 25 minutes. The lentils should be tender but not mushy.
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9
Pour in the coconut milk and stir gently. Continue to simmer uncovered for another 10-15 minutes. This allows the liquid to reduce and become creamy.
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10
Check the pumpkin for tenderness; it should be soft enough to melt slightly into the broth, thickening the stew naturally.
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11
Carefully remove the thyme sprigs and the whole Scotch bonnet pepper. Discard them before serving.
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12
Taste the stew and season with sea salt and freshly cracked black pepper. If you want more heat, you can burst the Scotch bonnet into the stew now, but do so cautiously!
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13
Ladle the thick stew into deep bowls and garnish with the reserved green scallion tops.
💡 Chef's Tips
Do not cut the Scotch bonnet pepper if you want a mild stew; the flavor is in the skin, while the heat is in the seeds. If the stew becomes too thick, add a splash of water or more broth to reach your desired consistency. For an even deeper flavor, use 'Caribbean Green Seasoning' (a blend of culantro, thyme, and garlic) as your base sauté. Wait to salt the lentils until they are nearly tender, as salt can sometimes toughen the skins during the early boiling process. Leftovers are even better the next day as the spices have more time to marry and develop.
🍽️ Serving Suggestions
Serve over a bed of fluffy white basmati rice or traditional Jamaican rice and peas. Pair with warm, buttery roti or fried dumplings (festivals) for scooping up the gravy. Side with a fresh avocado salad drizzled with lime juice to cut through the richness of the coconut milk. A cold glass of sorrel drink or ginger beer complements the warm spices perfectly. Top with a squeeze of fresh lime juice just before eating to brighten the earthy flavors.