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Jamaican Stew

hema.kundargi's picture
A high protein vegetarian, vegan, main dish with garbanzo beans, Kidney beans, pumpkin, tomatoes and spices for everyday cooking. Delicious yet healthy too. For recipe visit
  Kidney beans 1 Cup (16 tbs), rinsed
  Garbanzo beans canned 1 Cup (16 tbs), rinsed
  Pumpkins 250 Gram, dice
  Diced tomatoes 1 Cup (16 tbs)
  Coriander seeds 1 Teaspoon
  Red chili flakes 1 Teaspoon
  Garlic 2 Clove (10 gm), grated
  Ginger peice 1 Small, grated
  Baby corn 1 Cup (16 tbs)
  Coconut milk 1⁄3 Cup (5.33 tbs)
  Oil 3 Tablespoon
  Water 1 Cup (16 tbs)
  Salt and pepper To Taste
For the couscous
  Whole wheat couscous 2 Cup (32 tbs)
  Hot water 2 Cup (32 tbs)
  Salt 1 Teaspoon
  Olive oil 2 Tablespoon

1. Cut the pumpkins into chunks, set aside.
2. Rinse both the beans at least 3 times in water, once done drain and set aside

3. In a large pot pour oil and grate the ginger and garlic, add the coriander seeds and red chili flakes and sauté for few minutes.
4. Add the kidney beans, garbanzo beans, tomatoes, baby corn and pumpkins.
5. Add the water and coconut milk, add salt stir and cover the pot, simmer for 40 minutes.
6. After 40 minutes, add the black pepper and stir, check if the vegetables are fork tender, once done turn off the heat.
7. In a large bowl combine the couscous, salt water and olive oil, cover it with a foil and let it sit for 15 minutes.
8. Once the couscous is ready, place it in the edges of the serving plate and put the stew in the center.

9. Serve the Jamaican bean stew hot.

Rinse the beans at least 3 times in water.

Things You Will Need
Large pot
Large bowl

Recipe Summary

Difficulty Level: 
Preparation Time: 
20 Minutes
Cook Time: 
60 Minutes
Ready In: 
80 Minutes

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Average: 4.2 (8 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 534 Calories from Fat 159

% Daily Value*

Total Fat 18 g27.9%

Saturated Fat 4.9 g24.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 567.7 mg23.7%

Total Carbohydrates 82 g27.2%

Dietary Fiber 13.5 g54.1%

Sugars 3.5 g

Protein 19 g37.1%

Vitamin A 67.4% Vitamin C 20.4%

Calcium 8.4% Iron 24.7%

*Based on a 2000 Calorie diet

Jamaican Stew Recipe Video