Congo Bean Stew is a hearty, earthy, and naturally vegan dish deeply rooted in Jamaica’s Rastafarian Ital diet. Packed with flavor from coconut milk, pimento, and thyme, this comforting one-pot meal will have you saying “More fire!” with every bite. It’s plant-based but packs the kind of soul-satisfying richness you’d expect from a meat dish. Perfect for weeknights, meal prep, or your next Caribbean-themed dinner.
How to Make Congo Bean Stew
Let’s cook this the Ital way, full of livity and love! Start by soaking your dried congo beans overnight—trust me, that patience pays off. Once they’re tender, simmer ‘em low and slow with coconut milk, root vegetables, and aromatics like thyme, scallions, and Scotch bonnet. The result? A thick, velvety stew that hugs your belly and warms your soul. Serve it with boiled dumplings or rice, and boom—you’ve got yourself a Rasta feast.
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Congo Bean Stew
Ingredients
- 1 ½ cups dried congo beans or pigeon peas
- 1 medium onion chopped
- 2 cloves garlic minced
- 2 sprigs thyme
- 2 scallions chopped
- 1 Scotch bonnet pepper whole, optional for flavor—don’t burst it unless you want heat!
- 1 cup pumpkin or butternut squash cubed
- 1 cup carrots sliced
- 1 cup okra chopped
- 1 medium potato peeled and cubed
- 1 ½ cups coconut milk
- 2 cups water or vegetable broth
- 1 tbsp coconut oil
- ½ tsp pimento allspice
- Salt to taste optional
Instructions
Soak and Prep the Beans
- Soak the dried congo beans overnight in water. Rinse and drain the next day.1 ½ cups dried congo beans
- Boil beans in fresh water until tender (about 45–60 mins). Drain and set aside.
Sauté the Aromatics
- In a large pot, heat coconut oil over medium.1 tbsp coconut oil
- Add onions, garlic, thyme, scallions, and pimento. Sauté until fragrant—this is your flavor base.1 medium onion, 2 cloves garlic, 2 sprigs thyme, 2 scallions, ½ tsp pimento
Build the Stew
- Add the cooked beans, carrots, pumpkin, potato, okra, and Scotch bonnet pepper to the pot.1 Scotch bonnet pepper, 1 cup pumpkin or butternut squash, 1 cup carrots, 1 cup okra, 1 medium potato
- Pour in coconut milk and water (or broth). Stir to combine everything.1 ½ cups coconut milk, 2 cups water or vegetable broth
Simmer Low and Slow
- Bring to a boil, then reduce heat to a gentle simmer.
- Cover and cook for 25–30 mins or until veggies are tender and stew has thickened.
Taste and Serve
- Add salt to taste if using.Salt to taste
- Remove Scotch bonnet if you kept it whole (or mash it gently if you want that fire).
- Serve hot with dumplings, rice, or roti.
