Caribbean Stew

Keep your kitchen cool and spice things up with this delicious Caribbean Stew.

Break out that slow cooker to keep things simple.  This dish is slightly sweet yet spicy and really satisfies a hungry appetite.

Packed with protein and iron, teff is a whole grain and can be found in your local specialty or health food store.


1 medium onion
1 small red bell pepper
2 clove garlic raw and peeled
1 medium sweet potato
1 large celery stalk
1 small turnip, raw
1 medium plantain
4 cups collard greens (or any similar hearty greens such as Swiss chard)
2 item scotch bonnet pepper (may substitute Habanero pepper)
2 tbsp Tamari, gluten free, reduced sodium
1 tsp allspice, ground
1/2 tsp cinnamon, ground
1 tsp thyme, dried, ground
1 tsp kosher salt
1 tsp turmeric, ground
1/2 cup teff, uncooked
6 cup filtered water
15.5 oz canned pigeon peas, drained and rinsed
15 oz  canned kidney beans, drained and rinsed

Equipment Needed
Sharp Knife
Cutting Board
Slow Cooker
Large Spoon
Plastic gloves (optional for handling and cutting scotch bonnet pepper)

How to
Dice the onion and bell pepper.  Mince the garlic.  Cut the sweet potato into 1/2″ inch dice.  Thinly slice the celery.  Peel and slice the plantain into 1/4″ rounds.  Remove the stems from the greens and chop into bite size pieces.  Chop the greens and set aside for later.  While wearing gloves finely mince the scotch bonnet pepper.
Add the onion, bell pepper, garlic, sweet potato, celery, plantain, stems from greens, scotch bonnet pepper, tamari, allspice, cinnamon, thyme, salt, turmeric, Teff and water to the slow cooker.  Cook on low for 6-8 hours.

Add the chopped leaves from the greens, pigeon peas, and red kidney beans.  Turn slow cooker up to high and cook for approximately 15-30 minutes until the greens are wilted and the beans are heated through.

Serving suggestion:  Top with fresh mango salsa

Serves 6

Nutrient Analysis per Serving:

Calories: 255.5
Total Fat: 1.5
Saturated Fat: 0.2
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 877.6
Carbs: 53.1
Fiber: 11.7
Sugars:  10.4
Protein: 11.7

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