Jamaican Vegetable Stew

This vegetable stew really packs the punch. It combines a wide range of food groups (all of them) into a delightful green and orange satisfaction.

You've got to try this recipe. It's real easy to prepare, really delicious and the variety of ingredients makes this a most balanced meal. After you have had a long day out at work or wherever this is the meal you should go to to refuel on energy. Also, this meal is a good source of protein, iron and many vitamins. I especially like the heart healthy benefits of lentil, that's why I added it in.

Apart from all the regularly seasoning, I have added in some coconut milk, this gives the stew a rich, tropical flavour that's so synonymous with Jamaica. I also prefer to prepare my coconut milk myself because the coconut milk (powder) found in stores just don't have the same awesomeness.

To prepare the coconut milk is real simple. Just get a few dried coconuts. Crack it open and use a knife to take out the coconut meat (bad choice of words) then you're all set. From here I just cut op the nut into smaller pieces and toss them into a blender, blend on high speed for about 2 minutes then the coconut milk is ready. Sometime I have to use a bit of water to get the blender going.

It takes a bit more work but it's really worth it and adds that “home cooked” feeling to your meals.

Okay now that we're all set, here are the stuff we will use for this recipe:

Vegetable Stew Recipe

Ingredients

• ½ cup Green Cooked Split Peas
• ½ cup cooked Lentil
• 4 tablespoons Olive Oil
• 3 cups Coconut Milk
• 1 small Onion
• 2 stalks Escallion
• 2 cloves Garlic
• 12 string Beans
• 2 cups Broccoli
• 1 cup sliced Okras
• 2 cups sliced Carrots
• 1 cup pumpkin
• 1 Cup Pak Choy
• 2 springs Thyme
• ½ sweet pepper
• Salt to taste
  

Method

1. Heat olive oil in a sauce pan and sauté all seasoning (hmmm can you smell that).
2. Add the coconut milk and bring to a boil.
3. On a lower flame, add the pumpkins and carrots.
4. Next add in the broccoli, string beans,split peas, lentil and okras, pak choy in that order.
5. Add some salt and pepper to your liking.
6. Combine all the ingredients in the sauce pan until vegetables are cooked.

Wow, we are all done. I know you are going to totally love this vegetable stew. Be sure to serve hot with bread, or pasta or brown rice (I prefer the rice).  Please do enjoy!!!

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