Caribbean Stew

Caribbean Stew is especially good served on brown rice with Jerk Tofu. The three together will fill your kitchen with a heady, tropical aroma. To help preserve the bright colors of the vegetables, serve the stew soon after cooking

Author:Inspired by Moosewood Low-Fat, pg. 265
Yield:4 to 8
Prep time: 01:00
Category:Main Courses


large onion, chopped (about 2 cups)
1/2 tsp. salt
2 tsp. vegetable oil
1/2 tsp. dried thyme
1/2 tsp. ground allspice
minced fresh chile, seeds removed for a milder "hot
large sweet potato, cut into medium chunks (about 2 cups)
2 cups water or vegetable stock
small zucchini, cut into 1-inch chunks (about 2 cups)
1 1/2 cups undrained canned tomatoes, coarsely chopped
4 cups loosely packed shredded kale
1 tbsp. fresh lemon or lime juice
2 to 4 tbsp. finely chopped fresh cilantro


  1. Sprinkle the onions with the salt. In a covered soup pot, sauté the onions in the oil for about 7 minutes, stirring occasionally.
  2. Add the thyme, allspice, and chile and continue to cook for another 1 or 2 minutes. Stir in the sweet potatoes and the water or stock, and simmer, covered, for about 5 minutes.
  3. Add the zucchini and the tomatoes with their juice and simmer 10 to 15 minutes more, until all of the vegetables are barely tender.
  4. Add the kale and cook another 5 to 10 minutes. Stir in the lemon or lime juice, cilantro, and salt to taste.