Caribbean Squash, Spinach and Red Pepper Stew

Caribbean Squash, Spinach and Red Pepper Stew

Each mouthful of this stew tastes like sunshine on your spoon. Amazing flavours and wonderful aromas that will have you believing you have been transported to a Caribbean Island. Served with my wonderful recipe for Rice and Peas this is a meal perfect for any occasion.

save_time40 Minutes servesServes 2 nut? kcal per serving


1 tablespoon virgin coconut oil

1 medium onion, finely chopped

2 medium carrots, chopped

1 stick celery, finely chopped

3 cloves garlic, minced

1 square inch ginger, grated

1 teaspoon tomato puree

500 g squash, cut into bite size pieces

1 red pepper, chopped

130 g fresh spinach, chopped

Handful sugar snap peas (optional)

500 ml vegetable stock

200 ml coconut milk

3 sprigs fresh thyme (or 1 teaspoon dried)

1/2 teaspoon curry powder

1/2 teaspoon allspice (can be substituted for mixed spice or garam masala)

1/4 teaspoon turmeric

1/2 teaspoon black pepper

1 red chilli, finely chopped (optional, if you do not like it too hot)


Heat the oil in a pan over a medium heat and fry the onion, carrot and celery for 5-6 minutes until the onions begin to caramelise.

Add the garlic and ginger and continue to fry for a 2-3 minutes.

Add the squash and red pepper and fry for a further 2-3 minutes.

Next add the vegetable stock, tomato puree, thyme, curry powder, allspice, turmeric, pepper and chilli and bring to the boil.

Cover and simmer for 10-15 minutes until the vegetables are tender.

Stir in the coconut milk, spinach and sugar snap peas. Stir, cover and continue to cook for a further 2-3 minutes and until the spinach has wilted. This is now ready to serve.

Serve with my recipe for Rice and Peas ~ Recipe Here

If the sauce seems a little thin, you can turn up the heat and cook uncovered for a few minutes until the sauce has thickened.


Serve this with my recipe for Rice and Peas. for a true taste of the Caribbean.


This is a good one for the freezer and the rice recipe can be frozen too.


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