Slow-Simmered Caribbean Pumpkin and Black Bean Stew
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 (vegan) 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
Instructions
- 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.
- 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.
- Step 3: Add 1 tsp cumin powder, 1/2 tsp allspice, and 1 cinnamon stick, stirring to toast the spices for 1 minute.
- Step 4: Pour in 3 cups vegetable broth and 2 tbsp tomato paste, stirring to combine and dissolve the paste.
- 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.
- 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.
- Step 7: Garnish with 1/4 cup chopped fresh cilantro before serving warm.
Frequently asked questions
How long does Slow-Simmered Caribbean Pumpkin and Black Bean Stew take to make?
Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Slow-Simmered Caribbean Pumpkin and Black Bean Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep pumpkin, peeled and cubed from drying out.
Can I substitute ingredients in Slow-Simmered Caribbean Pumpkin and Black Bean Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Slow-Simmered Caribbean Pumpkin and Black Bean Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Slow-Simmered Caribbean Pumpkin and Black Bean Stew vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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