- Prep-time: / Ready In:
- Makes 8 cups
- Serving size: 4 cups
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You’ll be rooting for root veggies with this hearty Jamaican-inspired stew, which gets fiery heat from Scotch bonnet chile (or habanero). Potato-like yuca (aka cassava) and carrots lend oomph to the stew, tender chayote squash and bell pepper complement the denser veggies, and subtly sweet mini dumplings dotted throughout soak up the savory flavor of the broth. The dumplings add a fun textural contrast and are a breeze to prepare; just drop tiny balls of dough into the pot about halfway through cooking! This hearty recipe is waiting for you to add your spin. Potato is an excellent stand-in for yuca, and if you don’t have chayote squash, use zucchini or summer squash.
Tips
Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you'll add 40 calories, 3 g total fat, and 1 g saturated fat per serving.
Yuca: Yuca is a tropical root vegetable that can be found in the produce section of the grocery store or in Latin or Asian markets. Be sure to remove the core after peeling and before dicing it.
Gloves: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.
For more inspiration, check out these tasty ideas:
- 4-Bean Jamaican Ital Stew
- Jamaican Green Pea and Spinach Stew
- Jerk Black Bean Soup with Mango Salsa
- Jerk Jackfruit Skillet with Red Beans
Ingredients
- 1 tablespoon extra-virgin olive oil (optional, learn more)
- 1 small yuca, peeled, cored, and cut into 1-inch dice (about 1½ cups)
- 1 cup chopped yellow onion
- 4 cloves garlic, minced
- 1½ teaspoons grated fresh ginger
- 1 cup chopped carrots
- 1 cup chopped green bell pepper
- 2 chayote squash, peeled and chopped (3 cups)
- 1 tablespoon finely chopped fresh thyme or 2 teaspoons dried thyme
- ½ of a small Scotch bonnet or habanero chile, seeded and finely chopped (see tip, recipe intro)
- 1 teaspoon ground allspice
- ½ teaspoon ground turmeric
- 2 medium tomatoes, cut into ½-inch dice (2 cups)
- ¼ cup whole wheat flour
- ½ cup unsweetened, unflavored plant-based milk
- 1 tablespoon lime juice
- Sea salt, to taste
- ½ cup thinly sliced scallions
Instructions
- For oil-free: In a large pot, combine yuca, onion, garlic, ginger, and ¼ cup water. Cook over medium for 10 minutes or until onion is tender and starting to brown, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In a large pot, heat oil, then add yuca, onion, garlic, and ginger. Cook over medium for 10 minutes or until onion is tender and starting to brown, stirring occasionally.)
- Add the next seven ingredients (through turmeric) and 4 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until vegetables begin to soften. Stir in tomatoes; cook a few minutes more while prepping dumplings.
- For dumplings, in a small bowl stir together flour and 2 tablespoons water to make a dough. Drop dough by ½-teaspoon portions into stew. Stir in milk. Cook 20 minutes or until vegetables are tender and soup is thickened. Turn off heat. Stir in lime juice and season with salt. Sprinkle servings with scallions.
Per serving (4 cups): 473 calories, 108 g carbohydrates, 19 g protein, 3 g total fat, 0 g saturated fat, 0 g cholesterol, 580 mg sodium, 14 g fiber, 19 g sugar
Note: Nutritional information is provided as an estimate only.
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