Wednesday, 5 March 2014

A taste of the caribbean

The sunshine has finaly made an appearance! Seeing as the rain has decided to take a little back seat for a while I decided to whip up something that made me feel warm and fuzzy and bring back memories of the summer with good music, good beer and good stew! Hang on to your hats dear readers.. this one will hit your taste buds hard and make you want to jump around and start playing the steel drums... well maybe that is just me...

serves 3 as a main

You will need:

1 small sweet potato diced
1 medium onion finely chopped
1 large carrot diced
1 bell pepper diced
1 400g tin of chopped tomatoes
2 cloves of garlic finely chopped
1/3 cup of quinoa grain
1 teaspoon paprika
1/4 teaspoon of cayenne pepper
1-2 teaspoons of tabasco sauce
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 of a block of creamed coconut
1-2 tablespoons coconut oil
medium green chilli finely chopped- optional
chopped pineapple- optional
to garnish- fresh parsley 

Start by placing the chopped onion, garlic, oil and spices into a deep pan on a medium heat. Sweat the onions and garlic a little- do not burn them.

Add the vegetables, creamed coconut block and the tine of tomatoes. Use the empty can of tomatoes to fill with water and add to the saucepan. Bring to the boil then turn the heat down and simmer with a lid on for 5-10 minutes.

Stir the stew then add in the quinoa. Continue to simmer without the lid for 20 minutes and keep stiring every few minutes. 

Turn the heat off and leave for 15 minutes (this will allow the stew to thicken and settle) 

Make this, eat it and tell me what you think :)


  1. Well I haven't made it yet so I can't say what it tastes like, but very much like the choice of ingredients. Quinoa is a vegan 'superfood', what with it's protein, carbs, calcium and iron it's very nourishing and keeps you full for hours. The sweet spuds, pineapple and coconut oil definitely hit the "sweet spot", while the chili gives it some "kick". Sounds good to me!

    1. Yeh it‘s quite easy to whip up too. Let me know i you make something along the same lines :)

  2. What brand of coconut oil are you using btw? My local Nisa corner shop has some KTC in small bottles, but it's not clear whether a) it's not better suited to adding some condition to my hair(!!) or b) whether it's GM sourced. Would appreciate your advise, thanks.

  3. Use any you like :) i‘ve tried al sorts, used to buy the organic raw stuff from tesco which set me back quite a few pounds. Aslong as it says 100% pure coconut oil you‘l be grand :) I have a jar of the KTC stuff in my cupboard but havent used it yet, i like the parachute bardn (big blue tub) i use it for my hair, any cuts and dry skin and cooking :)