Description
Haitian Legumes is a traditional Haitian vegetable stew, a perfect balance of vegetables, spices, and optional meats. This hearty, flavorful dish is ideal for any occasion, and is a great way to add vibrant vegetables to your meals while enjoying a comforting, filling stew. Whether you’re making it vegetarian or adding meat, this dish is a must-try from Haitian food recipes.
Ingredients
Scale
For the Stew:
- 2 tablespoons oil (vegetable or olive oil)
- 1 medium onion (diced)
- 1 bell pepper (diced)
- 4 cloves garlic (minced)
- 1 medium eggplant (diced)
- 2 medium carrots (peeled and chopped)
- 2 cups spinach (fresh or frozen)
- 1 cup cabbage (chopped)
- 1 potato (peeled and diced)
- 1 cup green beans (chopped)
- 2 tomatoes (chopped)
- 1 teaspoon thyme (fresh or dried)
- 1 teaspoon parsley (optional)
- 1 vegetable or chicken broth cube (optional for extra flavor)
- Salt and pepper to taste
Optional Meat Additions (for meaty legume):
- 1 pound of beef, chicken, or pork (cut into cubes or pieces)
- 2 tablespoons of tomato paste (for extra depth of flavor)
Instructions
- Prepare the Vegetables: Wash, peel, and chop all the vegetables. Dice the eggplant, carrots, potatoes, and tomatoes. Wash and chop the spinach.
- Sauté the Aromatics: Heat the oil over medium heat in a large pot. Add the onion, bell pepper, and garlic, and sauté for 5-7 minutes until the onions are translucent.
- Add the Vegetables: Add the eggplant, carrots, cabbage, and potatoes to the pot. Stir to combine and cook for about 10 minutes, stirring occasionally.
- Add the Broth and Spices: Add enough water or vegetable broth to cover the vegetables. Crumble in the broth cube for extra flavor if using. Add tomatoes, thyme, and parsley. Season with salt and pepper, then bring to a simmer. Cook for 30 minutes or until vegetables are tender.
- Add the Greens and Simmer: Add the spinach and green beans to the pot, stirring and cooking for an additional 10-15 minutes until the spinach wilts.
- Serve: Taste and adjust seasoning. Serve the Haitian legumes over a bed of freshly cooked diri djon djon (Haitian rice with black mushrooms) or your preferred rice.
Notes
- Don’t rush the cooking: Let the vegetables cook slowly to absorb the flavors fully.
- Adjust the texture: Mash some vegetables for a creamier stew if desired.
- Add some heat: Feel free to add chili peppers or hot sauce for a spicy twist.
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Category: Dinner
- Method: Simmering
- Cuisine: Haitian, Caribbean
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 8g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 5g
- Cholesterol: 0mg
Keywords: Haitian Legumes, Haitian Vegetable Stew, Vegan Haitian Legumes, Caribbean Vegetable Stew, Haitian Food Recipes