Caribbean Stew

A great one pot meal.

Ingredients


  • 1 medium onion diced
  • 1 tsp brown mustard seeds
  • 1 red chilli deseeded and minced
  • unrefined sunflower oil
  • 450 g tin plum tomatoes (roughly chopped with some of the juice - only half will be used)
  • 500 ml sugar free pineapple juice (or exotic juice drink)
  • 200 g carrots (halved and sliced into 5 cm/2in pieces)
  • 200 g pumpkin or butternut squash (diced into 5 cm/2in pieces)
  • 100 g turnip (diced into 5cm/2in pieces)
  • natural sea salt
  • 100 g parsnip (peeled, halved and slice into 5cm/2in pieces)
  • 200 g sweet potato, diced into 5 cm (2in) pieces
  • ½ packet of creamed coconut
  • 1 tblsp chopped fresh coriander

Method

  1. Saute the onion in a little sunflower oil on a medium heat for 2 minutes.
  2. Add the mustard seeds and allow to pop for 2 minutes, and add the chilli and sauté for a further minute.
  3. Add the tomatoes, pineapple juice, carrots, turnip, a pinch of salt and 115ml of water.
  4. Bring to a boil. Lower the heat, place a lid on top and simmer for 3 minutes. Add the pumpkin, parsnip and sweet potato.
  5. Replace the lid and continue to simmer for 15 minutes until the vegetables are cooked through but not mushy.
  6. Chop up the creamed coconut and add to the pot along with the fresh coriander. Season well.
  7. Tip: This dish freezes well!




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