Method
Prepare the vegetables and aromatics
Peel 350 g of sweet potatoes and 350 g of butternut squash, then cut each into 2.5 cm (1 in) pieces. Peel 150 g of carrots and cut them into thick coins. Core 200 g of green cabbage and cut it into bite-size pieces. Trim 150 g of okra and cut it crosswise into 2.5 cm (1 in) pieces. Chop 120 g of yellow onion and 4 scallions. Mince 4 garlic cloves and 15 g of fresh ginger. Keep 1 Scotch bonnet pepper whole so it perfumes the stew without releasing all of its heat.
Build the coconut and herb broth
Pour 400 ml of unsweetened coconut milk and 480 ml of water into a large heavy pot over medium heat. Add 120 g of yellow onion, 4 scallions, 4 garlic cloves, 15 g of fresh ginger, 6 sprigs of fresh thyme, 2 g of ground allspice, and 1 g of black pepper. Lower 1 Scotch bonnet pepper into the liquid without piercing it. Bring the broth to a gentle simmer and cook for 5 minutes, stirring once or twice, until the aromatics begin to soften and the steam smells fragrant.
05:00Simmer the roots and beans
Drain and rinse 425 g of low-sodium canned kidney beans. Add them with 350 g of sweet potatoes, 350 g of butternut squash, and 150 g of carrots. Stir gently, set the lid slightly ajar, and simmer over medium-low heat for 18 to 22 minutes. Stir every 5 minutes and scrape the bottom so the coconut solids do not catch. Start checking at 18 minutes; the roots should be nearly tender but still hold their shape.
00:18:0000:05:00Cook the cabbage and okra and thicken the stew
Stir in 200 g of green cabbage and 150 g of okra. Continue simmering uncovered for 10 to 12 minutes, stirring occasionally, until the cabbage is tender, the okra is soft, and the broth coats a spoon. Press a few pieces of squash against the side of the pot and stir them back in to thicken the stew naturally. If the stew becomes too thick before the vegetables are tender, add a small splash of water.
10:00Finish with lime and let the broth settle
Remove 1 Scotch bonnet pepper and 6 sprigs of fresh thyme. For a hotter stew, press the pepper once against the side of the pot before removing it, but do not split it unless you want intense heat. Squeeze 1 lime into the stew, stir, and taste. Let the pot stand off the heat for 5 minutes so the coconut broth settles and thickens slightly, then ladle the stew into bowls.
05:00
Smart Substitutions
- No butternut squash? Use calabaza, kabocha, or another firm orange-fleshed pumpkin in the same weight.
- No okra? Use cut green beans. The broth will be less silky but the vegetables will keep a similar bite.
- No kidney beans? Use cooked black-eyed peas or chickpeas in the same weight.
- Need gentler heat? Use half a Scotch bonnet and keep it intact, or replace it with a mild fruity chile.
Tips and Variations
- Cut the sweet potato and squash to a similar size so they finish cooking together.
- Keep the simmer gentle; a hard boil can break the roots apart before the cabbage and okra are tender.
- Crush whole pimento berries just before cooking when you want a more aromatic alternative to ground allspice.
What Went Wrong?
- Stew is too thin Mash more squash and a few kidney beans against the pot, then simmer uncovered for 3 to 5 minutes.
- Coconut broth looks separated Lower the heat and stir gently. A steady simmer will bring the broth back together as the vegetables release starch.
- Roots are still firm Cover the pot and continue at a gentle simmer, checking every 3 minutes so the softer vegetables do not break down.
- Stew is too spicy Remove the Scotch bonnet immediately and stir in a little extra coconut milk or water to soften the heat.
Nutrition Estimate
- Fiber: 13 g per serving
- Sodium: 210 mg per serving
Nutrition disclaimer:This recipe is provided for general cooking information only. Nutrition values are estimates and may vary by ingredients, brands, preparation methods, and serving sizes. Check ingredient labels and follow appropriate food-safety practices. This content is not medical, dietary, allergy, or professional food-safety advice.
