Saint Lucian Pumpkin Stew

Ingredients

In this adaptation of the Ecuadorian dish, Locro de zapallo, we have incorporated the vibrant flavors of Saint Lucian cuisine. The original dish typically includes potatoes, corn, and cheese, which have been replaced with traditional Caribbean ingredients such as pumpkin, meat, and aromatic spices. The use of thyme, allspice, and Scotch bonnet pepper gives the stew a unique Caribbean twist, while still maintaining the heartiness and comfort of the original dish. We alse have the original recipe for Locro de zapallo, so you can check it out.

• 1 kg (2.2 lbs) pumpkin, peeled and cubed 1 kg (2.2 lbs) pumpkin, peeled and cubed
• 500g (1.1 lbs) boneless meat (chicken, beef, or pork), cut into bite-sized pieces 500g (1.1 lbs) boneless meat (chicken, beef, or pork), cut into bite-sized pieces
• 1 onion, diced 1 onion, diced
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 green bell pepper, diced 1 green bell pepper, diced
• 2 tomatoes, diced 2 tomatoes, diced
• 2 sprigs of thyme 2 sprigs of thyme
• 1 bay leaf 1 bay leaf
• 1 Scotch bonnet pepper, whole (optional for extra heat) 1 Scotch bonnet pepper, whole (optional for extra heat)
• 2 cups (470ml) vegetable or chicken broth 2 cups (470ml) vegetable or chicken broth
• 1 cup (240ml) coconut milk 1 cup (240ml) coconut milk
• Salt and pepper to taste Salt and pepper to taste
• 2 tablespoons cooking oil 2 tablespoons cooking oil

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 15g, 10g
• Carbohydrates (total, sugars): 25g, 10g
• Protein: 28g
• Fiber: 6g
• Salt: 1.5g

Preparation

1. 1.
   Heat the cooking oil in a large pot over medium heat.
2. 2.
   Add the diced onion and minced garlic to the pot and sauté until fragrant.
3. 3.
   Add the meat to the pot and cook until browned on all sides.
4. 4.
   Stir in the diced bell peppers and tomatoes, and cook for an additional 2 minutes.
5. 5.
   Add the cubed pumpkin, thyme sprigs, bay leaf, and Scotch bonnet pepper (if using) to the pot.
6. 6.
   Pour in the vegetable or chicken broth and coconut milk. Season with salt and pepper to taste.
7. 7.
   Bring the stew to a boil, then reduce the heat to low and simmer for about 30-40 minutes, or until the pumpkin is tender and the flavors have melded together.
8. 8.
   Remove the bay leaf, thyme sprigs, and Scotch bonnet pepper (if used) before serving.
9. 9.
   Serve the Saint Lucian Pumpkin Stew hot with rice or bread.

Treat your ingredients with care...

• Pumpkin — Make sure to choose a pumpkin variety that is suitable for cooking, such as butternut squash or Caribbean pumpkin. The pumpkin should be peeled and cubed before adding it to the stew.

Tips & Tricks

• For an extra kick of heat, leave the seeds in the Scotch bonnet pepper while cooking. Be cautious as Scotch bonnet peppers are very spicy, so adjust the amount according to your preference.
• You can add additional vegetables such as carrots or okra to the stew for added flavor and nutrition.
• Serve the stew with a side of fried plantains for a true taste of the Caribbean.
• If you prefer a thicker stew, you can mash some of the cooked pumpkin with a fork or blend a portion of the stew before serving.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.

Serving advice

Serve the Saint Lucian Pumpkin Stew hot with a side of fluffy white rice or crusty bread. Garnish with fresh cilantro or parsley for a pop of color and freshness.

Presentation advice

Present the Saint Lucian Pumpkin Stew in a deep bowl, allowing the vibrant colors of the pumpkin, meat, and vegetables to shine through. Drizzle a swirl of coconut milk on top for an added touch of elegance.