Slow-Cooked Caribbean Pumpkin and Beef Stew
A hearty and comforting Caribbean-inspired stew featuring tender beef chunks slow-cooked with seasonal pumpkin, aromatic spices, and root vegetables. This dish highlights traditional flavors and utilizes pressure cooking to achieve rich depth in a time-efficient manner, perfect for weeknight dinners.
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Servings
Originally developed for 6 servings.
Ingredient checklist
Method
- No timer neededPat the beef cubes dry with paper towels and season generously with salt and black pepper.
- 10:00Set the pressure cooker to sauté mode and heat the vegetable oil. Brown the beef cubes in batches until all sides are seared. Remove and set aside.
- 05:00Add the diced onions, carrots, and garlic to the cooker. Sauté until softened and fragrant, about 5 minutes.
- 02:00Stir in the tomato paste, allspice, dried thyme, and chopped Scotch bonnet pepper. Cook for 2 minutes to release the spices' aroma.
- No timer neededReturn the browned beef to the cooker and add the diced pumpkin, potatoes, and beef broth. Give everything a good stir to combine.
- 45:00Close and seal the pressure cooker. Cook on high pressure for 45 minutes.
- 10:00Carefully release the pressure using the natural release method for 10 minutes, then quick release any remaining pressure.
- 10:00Open the lid and check seasoning. Adjust salt and pepper as needed. If the stew is too thin, simmer uncovered on sauté mode for 5-10 minutes to thicken.
- No timer neededServe hot, garnished with fresh cilantro or green onions.
Chef tips
- For a deeper flavor, marinate the beef with some of the spices and a bit of oil for 1-2 hours before cooking.
- Remove the seeds from the Scotch bonnet pepper if you prefer less heat.
- Use the natural release method first after pressure cooking to keep the meat tender.
- Cut vegetables into uniform pieces to ensure even cooking.
- If you don’t have a pressure cooker, simmer covered on low heat for 2-3 hours until the beef is tender.
Equipment check
- pressure cooker or Instant Pot
- wooden spoon
- knife
- cutting board
- measuring spoons
- measuring cups
Nutrition per serving
- Calories450
- Protein38 g
- Carbs30 g
- Fat15 g
Tags
Behind the dish.
Overview
This Slow-Cooked Caribbean Pumpkin and Beef Stew combines tender chunks of beef with sweet seasonal pumpkin and a blend of aromatic Caribbean spices. Utilizing a pressure cooker accelerates the slow-cooking process, infusing the stew with rich, deep flavors and tender textures, making it ideal for a comforting weeknight dinner.
Why you’ll love it
- Quick pressure cooking method reduces traditional stew time without compromising flavor.
- Seasonal pumpkin adds natural sweetness and vibrant color.
- Robust Caribbean spices create a unique and warming taste profile.
- Perfectly balanced with hearty root vegetables for a satisfying meal.
Ingredient notes
Beef: Use boneless stewing beef such as chuck or brisket, cut into 2-3 cm (1 inch) cubes for best texture.
Pumpkin: Use seasonal pumpkin or kabocha squash, peeled and cut into bite-sized chunks.
Spices: Key to Caribbean flavor are allspice, thyme, and Scotch bonnet pepper (adjust heat to taste).
Vegetables: Carrots, onions, and garlic form the aromatic base, complemented by diced potatoes or yam if desired.
Serving & storage
Serve the stew hot, garnished with fresh cilantro or green onions, alongside steamed rice or crusty bread.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave until piping hot.
This stew also freezes well for up to 2 months; thaw overnight in the fridge before reheating.
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