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.
Advert
Cook mode
Keep everything you need at arm’s reach - scaled servings, tidy checklists, and timers that stay on task.
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.
Advert
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.
Advert
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.
Ingredients
- 700 g (1.5 lbs)boneless beef chuck, cut into 2-3 cm cubes
- 400 g (about 3 cups)peeled and diced seasonal pumpkin
- 2 mediumcarrots, peeled and chopped
- 1 largeonion, diced
- 3 clovesgarlic, minced
- 2 tbspvegetable oil
- 1 tspallspice powder
- 2 tspdried thyme
- 1 smallScotch bonnet pepper, seeded and finely chopped (adjust to taste)
- 500 ml (2 cups)beef broth
- 2 mediumpotatoes, peeled and cubed
- 1 tbsptomato paste
- Salt and black pepperto taste
- Fresh cilantro or green onionsfor garnish
Advert
Equipment
- pressure cooker or Instant Pot
- wooden spoon
- knife
- cutting board
- measuring spoons
- measuring cups
Nutrition per serving
- Calories450
- Protein38 g
- Carbs30 g
- Fat15 g
Step-by-step
Step 1
Pat the beef cubes dry with paper towels and season generously with salt and black pepper.Step 2
Set 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.Step 3
Add the diced onions, carrots, and garlic to the cooker. Sauté until softened and fragrant, about 5 minutes.Step 4
Stir in the tomato paste, allspice, dried thyme, and chopped Scotch bonnet pepper. Cook for 2 minutes to release the spices' aroma.Step 5
Return the browned beef to the cooker and add the diced pumpkin, potatoes, and beef broth. Give everything a good stir to combine.Step 6
Close and seal the pressure cooker. Cook on high pressure for 45 minutes.Step 7
Carefully release the pressure using the natural release method for 10 minutes, then quick release any remaining pressure.Step 8
Open 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.Step 9
Serve hot, garnished with fresh cilantro or green onions.
Advert
Tags
Advert
Related recipes
Jamaican Beef Stew with Dumplings
A hearty Jamaican beef stew simmered with seasonal root vegetables and aromatic spices, served alongside traditional boiled dumplings. This comforting dish showcases classic Caribbean flavors and embraces a slow-cooked technique perfect for a satisfying weeknight meal.
Slow-Braised Caribbean Jerk Pork with Coconut Rice Grain Bowl
A comforting grain bowl featuring slow-braised Caribbean jerk-spiced pork shoulder paired with fragrant coconut rice and a medley of fresh seasonal vegetables. This dish highlights the richness of Caribbean flavors using a slow braising method to deepen taste and tenderize the pork, served over a vibrant bed of coconut-infused rice for a balanced weeknight meal.
Caribbean-Style Steamed Fish Grain Bowl with Seasonal Vegetables
A vibrant and wholesome grain bowl featuring steamed fresh fish inspired by traditional Caribbean flavors. This dish includes a medley of seasonal vegetables and hearty grains, offering a light yet satisfying weeknight meal that highlights the freshness of the ingredients.