Caribbean Veg Recipe Ideas for Delicious Healthy Meals

Caribbean cuisine bursts with vibrant flavors, colorful ingredients, and a rich cultural heritage that is reflected in every dish. Whether you’re craving a comforting meal or looking to explore new tastes, Caribbean vegetable recipes offer a perfect balance of fresh produce and bold spices.

This recipe embraces the essence of the islands, combining wholesome vegetables with traditional seasonings to deliver a dish that is both nourishing and exciting for your taste buds.

Perfect as a main or a side, this Caribbean vegetable recipe is easy to prepare and brimming with tropical flair. The use of fresh herbs, fiery Scotch bonnet peppers, and aromatic allspice will transport you straight to the sunny shores of the Caribbean.

Whether you’re a seasoned vegan or just looking to add more plant-based meals to your rotation, this recipe is a delightful and wholesome choice.

Why You’ll Love This Recipe

This Caribbean vegetable dish is a celebration of fresh, wholesome ingredients paired with bold island spices. It’s nutrient-dense, flavor-packed, and easy to make — perfect for busy weeknights or relaxed weekend dinners.

The recipe is highly versatile, accommodating whatever veggies you have on hand, and it pairs beautifully with rice, plantains, or your favorite Caribbean-inspired staples. Plus, it’s a fantastic way to introduce a taste of the tropics to your everyday meals, even if you’ve never traveled to the Caribbean!

Not to mention, the dish is vegan-friendly and gluten-free, making it accessible to many dietary preferences.

Ingredients

• 2 tbsp vegetable oil (preferably coconut or canola oil)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 Scotch bonnet pepper, deseeded and finely chopped (optional for heat)
• 1 bell pepper (red or yellow), sliced
• 2 medium carrots, sliced
• 1 cup green beans, trimmed and halved
• 1 medium sweet potato, peeled and cubed
• 1 cup diced tomatoes (fresh or canned)
• 1 tsp allspice (also called pimento)
• 1 tsp thyme (fresh or dried)
• 1 tsp ground cumin
• 1 cup coconut milk
• Salt and freshly ground black pepper, to taste
• Fresh cilantro or parsley for garnish
• 1 lime, cut into wedges (optional)

Equipment

• Large skillet or sauté pan
• Cutting board and sharp knife
• Wooden spoon or spatula
• Measuring spoons and cups
• Bowl for mixing
• Serving dish

Instructions

1. Heat the oil in your skillet over medium heat until shimmering.
2. Add the chopped onion and sauté for 3-4 minutes until translucent and soft.
3. Stir in the garlic and Scotch bonnet pepper, cooking for another minute until fragrant. Be careful with the Scotch bonnet—its heat is intense!
4. Add the sliced bell pepper, carrots, and green beans. Sauté for about 5 minutes, stirring occasionally, until the vegetables start to soften.
5. Mix in the cubed sweet potato and diced tomatoes, stirring well to combine all ingredients.
6. Sprinkle in the allspice, thyme, and ground cumin. Stir to evenly coat the vegetables with the spices.
7. Pour in the coconut milk and bring the mixture to a gentle simmer.
8. Cover the pan and cook for 15-20 minutes on low heat, stirring occasionally until the sweet potatoes are tender and the sauce has thickened slightly.
9. Season with salt and freshly ground black pepper to taste.
10. Garnish with fresh cilantro or parsley and serve with lime wedges for an extra burst of flavor.

Tips & Variations

For a milder dish, omit the Scotch bonnet pepper or substitute with a milder chili such as jalapeño.

Feel free to add other island vegetables like callaloo, okra, or pumpkin for an even more authentic Caribbean experience.

If you like your dish spicier, add a pinch of cayenne pepper or a dash of hot sauce towards the end of cooking.

For a heartier meal, pair this vegetable medley with Calypso Rice or enjoy alongside some fried plantains.

Leftovers make a fantastic base for wraps or even a filling for stuffed peppers!

Nutrition Facts

Serving Suggestions

This Caribbean vegetable dish shines best when served with traditional sides. Here are some ideas:

• Steamed white rice or Calypso Rice for an authentic island vibe.
• Fried plantains for a sweet and savory contrast.
• Warm flatbread or roti to scoop up the sauce.
• Complement with a light Caribbean salad featuring mango, avocado, and lime.

For a complete plant-based meal, pair this with a refreshing drink like a homemade limeade or explore other vegan delights such as the Lemon Ricotta Pasta With Arugula Recipe.

Conclusion

This Caribbean vegetable recipe offers a delicious way to bring the sunny, vibrant flavors of the islands right into your kitchen. By combining fresh vegetables with warm spices and creamy coconut milk, you get a dish that is both comforting and exciting.

It’s perfect for those seeking plant-based meals that don’t compromise on flavor or heartiness.

Whether you’re an experienced cook or a beginner, this recipe is straightforward and versatile enough to suit your tastes and pantry. The bright colors and warm aromas will make it a favorite for family dinners or casual gatherings.

Don’t forget to experiment with different vegetables or spice levels to make it your own!

And while you’re exploring Caribbean-inspired dishes, be sure to check out other favorites like the Instant Pot Rabbit Recipe or indulge in a refreshing treat from the islands with the Lemon Straws Recipe.

Happy cooking!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Caribbean Veg Recipe”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A vibrant and flavorful Caribbean vegetable medley cooked with traditional spices. Perfect as a side dish or a light main course.”, “prepTime”: “PT15M”, “cookTime”: “PT25M”, “totalTime”: “PT40M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“2 tablespoons olive oil”, “1 medium onion, chopped”, “3 cloves garlic, minced”, “1 bell pepper, diced”, “1 medium carrot, sliced”, “1 cup diced tomatoes”, “1 cup okra, sliced”, “1 cup sweet potato, cubed”, “1 teaspoon thyme”, “1 teaspoon allspice”, “1/2 teaspoon scotch bonnet pepper, finely chopped”, “Salt and black pepper to taste”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat olive oil in a large pan over medium heat.”}, {“@type”: “HowToStep”, “text”: “Add onion and garlic, saut\u00e9 until translucent.”}, {“@type”: “HowToStep”, “text”: “Add bell pepper, carrot, and sweet potato; cook for 5 minutes.”}, {“@type”: “HowToStep”, “text”: “Stir in tomatoes, okra, thyme, allspice, and scotch bonnet pepper.”}, {“@type”: “HowToStep”, “text”: “Cover and simmer for 15 minutes until vegetables are tender.”}, {“@type”: “HowToStep”, “text”: “Season with salt and black pepper to taste and serve warm.”}], “nutrition”: {“calories”: “180 kcal”, “proteinContent”: “3 g”, “fatContent”: “7 g”, “carbohydrateContent”: “28 g”}}