Best Caribbean Vegetables Recipes

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CARIBBEAN BEEF BARLEY SOUP WITH VEGETABLES



Caribbean Beef Barley Soup With Vegetables image

This recipe makes use of the inexpensive beef shank, but you can use another cut of beef, if you like. Oxtail would work nicely. This recipe is made in a pressure cooker, but you could use a Dutch oven on the stove top, or a slow cooker (directions included).

Provided by threeovens

Categories     Grains

Time 1h45m

Yield 4-6 serving(s)

Number Of Ingredients 20

2 tablespoons olive oil
1 lb beef shank
kosher salt & freshly ground black pepper
1 onion, chopped fine (I use a food processor)
2 garlic cloves, minced
1/2 teaspoon ground allspice
2 cloves
2 sprigs fresh thyme
1 pinch crushed red pepper flakes
1/4 cup dry red wine
2 cups chicken broth (or 2 cups water and 2 chicken bouillon cubes)
2 cups beef broth (or 2 cups water and 2 beef bouillon cubes)
2 cups water
1 carrot, diced
1 small potato, peeled and diced
1 cup fava beans, peeled and thawed (frozen)
1/4 cup pearl barley
1 tablespoon tomato paste
1 cup cabbage, shredded (red or green)
green onion, chopped for garnish

Steps:

  • Pressure Cooker: Heat oil, over medium heat, and brown beef shank well on both sides, seasoning with salt and pepper, about 10 minutes; remove and set aside.
  • Place onions and garlic in the pot and cook until softened, about 10 minutes; do not let brown (turn heat down if needed).
  • Stir in allspice, cloves, thyme, and red pepper flakes; add wine and de-glaze pan and let evaporate a bit, about 2 minutes.
  • Return meat and add both broths and water; close pressure cooker and cook until meat is tender, about 1 hour.
  • Release pressure, uncover, add barley and fava beans; cover, cook medium low for 10 minutes.
  • Release pressure, uncover, add potatoes, carrots, and cabbage; replace cover, cook until vegetables are tender, about 10 minutes more.
  • Adjust seasoning (salt and pepper) and serve garnished with green onions.
  • Dutch Oven on Stove Top: Heat oil, over medium heat, in a Dutch oven and brown well on both sides, seasoning with salt and pepper, about 10 minutes; remove and set aside.
  • Add onions and garlic to the pot and cook until softened, about 10 minutes; do not let onions brown (turn heat down a little, if necessary).
  • Stir in allspice, cloves, thyme, and red pepper flakes; add wine and de-glaze pan and let mostly evaporate, 2 minutes.
  • Return meat to pot and add broths and water; cover, reduce heat to low and simmer until meat is tender, about 2 hours.
  • Add fava beans and barley and simmer, covered, medium low until tender, about 30 minutes.
  • Add potatoes, carrots, and cabbage, simmer, covered 10 to 15 minutes; adjust seasoning (salt and pepper).
  • Serve garnished with green onions.
  • Slow Cooker: Heat oil in a large skillet, over medium heat, and brown meat well on both sides, seasoning with salt and pepper, about 10 minutes; place in slow cooker.
  • Add onions and garlic to skillet, cook until softened, about 10 minutes; do not let onions brown (reduce heat).
  • Stir in allspice, thyme, and red pepper flakes; de-glaze with wine and let most of the wine evaporate.
  • Add mixture to slow cooker along with both broths, water, and remaining ingredients, up to, but not including, the green onions.
  • Cook on low 7 to 9 hours or high 5 to 6 hours; serve garnished with green onions.

CARIBBEAN VEGETABLES



Caribbean Vegetables image

Make and share this Caribbean Vegetables recipe from Food.com.

Provided by Belgophile

Categories     Caribbean

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

2 teaspoons olive oil
3 cups chopped peeled sweet potatoes (about 1 pound)
1/2 cup reduced-sodium fat-free chicken broth
1 tablespoon chopped fresh cilantro
1 tablespoon grated peeled fresh ginger
1/2 teaspoon chopped fresh parsley
1/2 teaspoon ground coriander
1/8 teaspoon ground allspice
1/8 teaspoon salt
1/8 teaspoon black pepper
2 1/4 cups chopped zucchini

Steps:

  • Heat oil in a large nonstick skillet over medium-high heat. Add sweet potato; saute 5 minutes.
  • Add chicken broth and next 7 ingredients (chicken broth through pepper); cook 15 minutes or until potato is tender.
  • Add zucchini; cook 2 minutes.

Nutrition Facts : Calories 119.1, Fat 2.5, SaturatedFat 0.4, Sodium 135.1, Carbohydrate 22.9, Fiber 3.9, Sugar 5.4, Protein 2.5

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