Slow-Simmered Caribbean Pumpkin and Black Bean Stew

By AislePrompt Editorial · Published 2026-05-08 · Updated 2026-05-08

A hearty Caribbean-inspired stew combining tender pumpkin and black beans, simmered with aromatic spices and fresh herbs for a warming, flavorful meal. This Caribbean-inspired vegan recipe, ready in about 55 minutes, pairs pumpkin, peeled and cubed, black beans, cooked, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 230 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 3 cups pumpkin, peeled and cubed
• 1.5 cups black beans, cooked
• 2 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tbsp ginger, grated
• 1 small scotch bonnet pepper, finely chopped
• 1 tsp cumin powder
• 1/2 tsp allspice
• 1 cinnamon stick
• 3 cups vegetable broth
• 2 tbsp tomato paste
• 3 fresh thyme sprigs
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp lime juice
• 1/4 cup fresh cilantro, chopped

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium onion and sauté for 4-5 minutes until translucent and fragrant.
2. Step 2: Stir in 3 minced garlic cloves, 1 tbsp grated ginger, and 1 finely chopped small scotch bonnet pepper; cook for 2 minutes until aromatic.
3. Step 3: Add 1 tsp cumin powder, 1/2 tsp allspice, and 1 cinnamon stick, stirring to toast the spices for 1 minute.
4. Step 4: Pour in 3 cups vegetable broth and 2 tbsp tomato paste, stirring to combine and dissolve the paste.
5. Step 5: Add 3 cups peeled and cubed pumpkin, 1.5 cups cooked black beans, and 3 fresh thyme sprigs. Bring to a boil, then reduce to a low simmer and cover. Cook for 25-30 minutes until pumpkin is tender.
6. Step 6: Remove the cinnamon stick and thyme sprigs. Season with 1 tsp salt, 1/2 tsp black pepper, and 1 tbsp fresh lime juice, stirring gently.
7. Step 7: Garnish with 1/4 cup chopped fresh cilantro before serving warm.