Congo Bean Stew
Think of Congo Bean Stew as the Caribbean’s answer to chili—but cleaner, greener, and straight from the ital playbook. It’s smoky, creamy, a little peppery, and totally nourishing.
Servings: 4
Calories: 373kcal
Cost: $8
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.
Notes
The nutritional values provided in this recipe are estimates and may vary based on specific ingredients used and portion sizes. Each recipe includes estimated cook time and serving sizes for your convenience. Actual values may vary depending on the specific ingredients and brands used, portion sizes, and individual cooking methods. This information is not intended to provide medical or nutritional advice, and we recommend consulting with a qualified healthcare professional or nutritionist for specific dietary needs.
Nutrition
Calories: 373kcal | Carbohydrates: 41g | Protein: 9g | Fat: 22g | Saturated Fat: 19g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Sodium: 515mg | Potassium: 1028mg | Fiber: 9g | Sugar: 6g | Vitamin A: 9623IU | Vitamin C: 35mg | Calcium: 112mg | Iron: 5mg
