Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Caribbean Stew Recipe

Looking for an easy Caribbean Stew recipe? Learn how to make Caribbean Stew using healthy ingredients.


Submitted by misterbaby

Makes 4 servings



Wonderfully flavorful, colorful stew

Recipe Ingredients for Caribbean Stew

2 cups onions, chopped
2 teaspoons olive oil
1/2 teaspoon dried thyme
1/2 teaspoon ground allspice
1 chili pepper
1 large sweet potato, cubed
1 cup vegetable broth
1 cup water
2 small zucchini, cubed
1 1/2 cups tomatoes, canned
4 cups kale, shredded
1 tablespoon lime juice
4 tablespoons cilantro, chopped
1 teaspoon, salt

Recipe Directions for Caribbean Stew

  1. In a soup pot on medium heat, cook the onions in the oil for about 7 minutes, stirring occasionally.

  2. Add the thyme, allspice, and chile and continue to cook for another minute.

  3. Stir in the sweet potatoes and the water or stock (broth) and simmer, covered, for about 5 minutes.

  4. Add the zucchini and the tomatoes and simmer until all of the vegetables are barely tender, 10 to 15 minutes.

  5. Add the kale and cook another 5 to 10 minutes.

  6. Stir in the lemon or lime juice, cilantro, and salt to taste.

  7. Note: use 2 cups of light vegetable broth if available and cancel the water.

Categories

Main Dish

Nutrition Facts
Serving Size 412.0g
Amount Per Serving
Calories
151
Calories from Fat
31
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
250mg
10%
Potassium
953mg
27%
Total Carbohydrates
27.2g
9%
Dietary Fiber
5.3g
21%
Sugars
8.9g
Protein
6.2g
Vitamin A 393% Vitamin C 187%
Calcium 15% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • Very high in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement