Caribbean Black Bean and Quinoa Stew
A hearty and flavorful Caribbean-inspired stew featuring black beans, quinoa, fresh seasonal vegetables, and a blend of traditional spices. This plant-based dish highlights the vibrant flavors of the Caribbean while using a slow simmering technique to develop depth and warmth, perfect for a cozy weeknight meal.
Advert
Cook mode
Keep everything you need at arm’s reach - scaled servings, tidy checklists, and timers that stay on task.
Overview
This Caribbean Black Bean and Quinoa Stew is a nourishing plant-based dish that merges the hearty texture of black beans with the wholesome bite of quinoa. Infused with traditional Caribbean spices such as allspice, thyme, and smoked paprika, it celebrates vibrant seasonal vegetables simmered slowly to develop deep, comforting flavors. Ideal for a weeknight dinner, this stew is perfect served warm, garnished with fresh herbs or a squeeze of lime for brightness.
Why you’ll love it
- Rich and robust Caribbean-inspired flavors made plant-based and wholesome.
- Slow simmering allows the spices and vegetables to meld beautifully.
- Protein-packed from both black beans and quinoa, making it a filling and balanced meal.
- Simple to prepare and stores well for easy leftovers or meal prep.
Ingredient notes
- Black beans: Use canned black beans for convenience or dried beans soaked and cooked separately for a more robust texture.
- Quinoa: Rinse well before cooking to remove any bitterness.
- Seasonal vegetables: Use a combination of bell peppers, carrots, and zucchini or any other fresh vegetables you prefer.
- Caribbean spices: Ground allspice and smoked paprika provide sweetness and warmth, while thyme and Scotch bonnet pepper give authentic island flavor.
Serving & storage
Serve the stew warm, optionally with a garnish of chopped fresh cilantro or parsley and a wedge of lime. This stew can be refrigerated in an airtight container for up to 4 days or frozen for up to 3 months. Reheat thoroughly before serving.
Advert
Chef tips
- If using dried black beans instead of canned, soak them overnight and cook them fully before starting the recipe.
- Rinse quinoa thoroughly under cold water before use to remove its natural bitterness.
- Adjust the heat level by omitting or reducing the Scotch bonnet pepper.
- This stew tastes even better the next day as the flavors meld further.
- Store leftovers in airtight containers in the refrigerator or freezer and reheat thoroughly before serving.
Ingredients
- 1 tbsp (15 ml)olive oil
- 1 mediumyellow onion, finely chopped
- 3 clovesgarlic, minced
- 1 mediumred bell pepper, diced
- 2 smallcarrots, diced
- 1 mediumzucchini, diced
- 1 tbsp (15 ml)tomato paste
- 1 tsp (5 ml)ground allspice
- 1 tsp (5 ml)smoked paprika
- 1/2 tsp (2.5 ml)dried thyme
- 1/4 tsp (1 ml)Scotch bonnet pepper, minced (optional for heat)
- 400 g (14 oz)canned black beans, drained and rinsed
- 150 g (3/4 cup)quinoa, rinsed
- 1 L (4 1/4 cups)vegetable broth
- 2 mediumripe tomatoes, chopped
- Salt and black pepperto taste
- Fresh cilantro or parsley and lime wedgesfor garnish
Advert
Equipment
- large heavy-bottomed pot or Dutch oven
- wooden spoon
- measuring spoons
- measuring cup
- knife
- cutting board
Nutrition per serving
- Calories350
- Protein15 g
- Carbs55 g
- Fat6 g
Step-by-step
Step 1
Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent and softened, about 5 minutes.Step 2
Add the minced garlic, diced red bell pepper, carrots, and zucchini to the pot. Cook, stirring occasionally, until the vegetables begin to soften, about 7 minutes.Step 3
Stir in the tomato paste, ground allspice, smoked paprika, dried thyme, and minced Scotch bonnet pepper (if using). Cook for 2 minutes to release the spices' aromas.Step 4
Add the drained black beans, rinsed quinoa, chopped tomatoes, and vegetable broth. Stir well to combine.Step 5
Bring the mixture to a boil, then reduce heat to low and cover. Allow to simmer gently for 30 minutes or until quinoa is cooked and vegetables are tender.Step 6
Season the stew with salt and freshly ground black pepper to taste. Stir well.Step 7
Serve hot, garnished with fresh cilantro or parsley and lime wedges for an extra burst of flavor.
Advert
Tags
Advert
Related recipes
Slow-Braised Caribbean Oxtail with Black Beans and Rice Grain Bowl
A hearty slow-braised Caribbean oxtail dish served over a vibrant grain bowl of seasoned rice and black beans, accented with fresh herbs and a squeeze of lime. This recipe embraces traditional Caribbean flavors with tender, melt-in-your-mouth oxtail slowly cooked to perfection, paired with wholesome grains for a comforting weeknight meal.
Slow-Braised Caribbean Beef Ribs with Callaloo
Tender slow-braised beef ribs infused with Caribbean spices, served alongside steamed callaloo and root vegetables for a wholesome, comforting weeknight meal.
Caribbean Chicken Dumplings in Coconut Broth
Tender chicken poached in a fragrant coconut broth served alongside hearty Caribbean-style dumplings, combining comforting flavors with a light cooking method ideal for a weeknight meal.