Caribbean (Trinidad style) Stew lentils is cooked quite often around here. It is highly nutritious with vitamins such as magnesium, iron, B vitamins, potassium and zinc. They are also low in smartpoints on blue and purple WW programs.
These lentils are made using Trinidad stew method which are used in meats, beans, seafood and vegetarian dishes. Though it may look bland, it is quite flavorful.
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Here are some recipes that’ll go well with Caribbean Stew Lentils:
- Mashed Potatoes
- Easy Oven Baked Potatoes
- Simple Quinoa Fried Rice
- This Caribbean Boneless Stew chicken makes a great addition to the lentils served with rice.
- Naan Bread
- Air Fryer Eggplant Nuggets
Notes:
- Soak lentils for at least 30 minutes to overnight for faster cooking. These took 45 minutes to cook without soaking.
- When “browning” sugar make sure it does not turn black, it’ll leave a bitter taste. If this happens, restart that process. You’re looking for an amber color as pictured in the steps below. This is not a time to walk away from the stove!
- You can serve this as a soup with the option of using vegetable broth instead of water, adding chopped carrots, bell peppers, meats etc. and of course more liquid than the recipe calls for.
- The habanero adds flavor but can be lessened down or eliminated.
Ingredients
- 1 cup Brown Lentils
- 1 tsp Canola Oil
- 2 tsp Brown Sugar
- 1 small onion, chopped
- 2 cloves garlic, finely chopped or grated
- 1 small habanero, seeds removed and chopped finely
- 3-4 sprigs thyme
- 1 green onion, chopped
- 2 tbsp. cilantro, chopped
- 1 tsp Kosher Salt
- 1/2 tsp Black Pepper
- 1 tbsp. Ketchup
- 4 cups water
Method
Caribbean Stew Lentils
Caribbean Stew Lentils that is packed with flavor and vitamins!
Ingredients
- 1 cup brown lentils, picked for debris and washed
- 1 tsp canola oil
- 1 tsp brown sugar
- 1 small onion, chopped
- 2 cloves garlic, chopped finely or grated
- 1 small habanero pepper, seeds removed and chopped finely
- 3-4 sprigs thyme
- 1 green onion, chopped
- 2 tbsp. cilantro, chopped
- 1 tsp kosher salt
- 1/s tsp black pepper
- 1 tbsp. ketchup
- 4 cups water
Directions
- Step 1 Pick out any debris from lentils, wash (soak if desired) and drain.
- Step 2 Add onion, green onion, garlic, habanero, ketchup, garlic, salt, black pepper
- Step 3 Mix lentils and seasonings
- Step 4 In a medium pot heat oil, add sugar. Once sugar starts getting bubbly and amber in color, add lentils and thyme and stir.
- Step 5 Cook while stirring frequently until onions are translucent.
- Step 6 Add water, bring to a boil. Turn heat on low, cover and cook until tender.
- Step 7 Once done, add cilantro and stir.
Nutrition Info per 1/2 cup (using myfitnesspal recipe builder)
Calories: 70, total fat: 1 g, total carbs: 17 g, protein: 9 g
myWW smartpoints (using WW recipe builder)
Green: 4 smartpoints per 1/2 cup
Blue and Purple: 1 smartpoint for up to 1 cup.
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