
Time
62 minutes
Servings
4
Calories
580
A robust and vibrant stew packed with chickpeas, a medley of colorful vegetables, and rich Caribbean spices, simmered in a hearty tomato-coconut broth.
580
cal
17.1g
protein
56.3g
carbs
36.1g
fat
| Done | Ingredient | Qty | Cal | P | C | F | Source | |
|---|---|---|---|---|---|---|---|---|
| Canned chickpeas, rinsed and drained | 2 cans | 199 | 11g | 31g | 4g | |||
| Coconut milk (full-fat) | 1 can | 230 | 2g | 6g | 24g | |||
| Diced tomatoes, canned | 1 can | 33 | 2g | 8g | 0g | |||
| Vegetable broth | 2 cups | 6 | 0g | 2g | 0g | |||
| Onion, chopped | 1 medium | 11 | 0g | 3g | 0g | |||
| Garlic cloves, minced | 3 cloves | 3 | 0g | 1g | 0g | |||
| Fresh ginger, grated | 1 tbsp | 2 | 0g | 0g | 0g | |||
| Curry powder | 2 tbsp | 10 | 0g | 2g | 0g | |||
| Thyme leaves | 1 tsp | 0 | 0g | 0g | 0g | |||
| Red bell pepper, chopped | 1 medium | 8 | 0g | 2g | 0g | |||
| Carrots, sliced | 1 cup | 13 | 0g | 3g | 0g | |||
| Spinach, fresh | 2 cups | 4 | 0g | 1g | 0g | |||
| Vegetable oil | 2 tbsp | 60 | 0g | 0g | 7g | |||
| Scotch bonnet pepper, whole (pricked, optional) | 1 piece | 1 | 0g | 0g | 0g | |||
| Salt and black pepper | 1 to taste | 0 | 0g | 0g | 0g |
| Done | Ingredient | Qty | Cal | P | C | F | Source | |
|---|---|---|---|---|---|---|---|---|
| Canned chickpeas, rinsed and drained | 2 cans | 199 | 11g | 31g | 4g | |||
| Coconut milk (full-fat) | 1 can | 230 | 2g | 6g | 24g | |||
| Diced tomatoes, canned | 1 can | 33 | 2g | 8g | 0g | |||
| Vegetable broth | 2 cups | 6 | 0g | 2g | 0g | |||
| Onion, chopped | 1 medium | 11 | 0g | 3g | 0g | |||
| Garlic cloves, minced | 3 cloves | 3 | 0g | 1g | 0g | |||
| Fresh ginger, grated | 1 tbsp | 2 | 0g | 0g | 0g | |||
| Curry powder | 2 tbsp | 10 | 0g | 2g | 0g | |||
| Thyme leaves | 1 tsp | 0 | 0g | 0g | 0g | |||
| Red bell pepper, chopped | 1 medium | 8 | 0g | 2g | 0g | |||
| Carrots, sliced | 1 cup | 13 | 0g | 3g | 0g | |||
| Spinach, fresh | 2 cups | 4 | 0g | 1g | 0g | |||
| Vegetable oil | 2 tbsp | 60 | 0g | 0g | 7g | |||
| Scotch bonnet pepper, whole (pricked, optional) | 1 piece | 1 | 0g | 0g | 0g | |||
| Salt and black pepper | 1 to taste | 0 | 0g | 0g | 0g |
Step 1
In a large pot or Dutch oven, heat vegetable oil over medium heat. Add chopped onion, minced garlic, and grated ginger. Sauté until softened and fragrant, about 5 minutes.
Step 2
Stir in curry powder and thyme. Cook for 1 minute, stirring constantly, until fragrant.
Step 3
Add chopped red bell pepper and sliced carrots. Sauté for 3-5 minutes until slightly softened.
Step 4
Stir in the rinsed chickpeas, diced tomatoes, coconut milk, and vegetable broth. Add the whole Scotch bonnet pepper (if using). Bring the stew to a simmer.
Step 5
Reduce heat to low, cover, and simmer for 20-25 minutes, or until carrots are tender and flavors have melded. Stir occasionally.
Step 6
Remove Scotch bonnet pepper. Stir in fresh spinach until wilted. Taste and adjust seasoning with salt and pepper as needed.
Step 7
Serve hot, often with rice, roti, or crusty bread for a complete and satisfying meal.
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