Tuesday, April 19, 2011

Jamaican Red Bean Stew

"Jamaican Red Bean Stew" (page 252) is a hearty dish with distinct flavors that, as the recipe promises, fills your house with the fragrant aromas of Jamaican spices.  Onions, carrots, sweet potato, and red beans are cooked in a thick sauce spiced with curry, thyme, allspice, and red pepper.  The recipe calls for coconut milk, which I avoid due to the high saturated fat content, and instead used 1 cup of soymilk to which I added ½ teaspoon of coconut extract.  Coconut milk would have helped thicken the stew, so to compensate for that, I stirred a tablespoon of cornstarch into the soymilk mixture before adding it in.  The only other change I made was to sauté the onions and carrots in a little water instead of oil.  Oh, and I did double the amount of red pepper flakes (from ¼ teaspoon to ½), as I wanted it a little spicier.  The recipe suggests serving this over rice or couscous to absorb the flavors of the rich sauce.


  1. Ahhh... nice trick with the coconut milk sub! I was wondering about this the other day, I made a thai red curry (not from 1000VR) that had 3 cups of coconut milk in it, and it was just way too rich for me!

  2. This works pretty well for adding the coconut flavor and creaminess without all the fat. I used lowfat soymilk, a bit "thin", but you could even use whole fat soy, or even Silk creamer for extra richness.