Delicious Vegan Caribbean Recipes

Delicious Vegan Caribbean Recipes To Savour And Enjoy

Vegan Caribbean recipes bring vibrant flavours and bold spices to plant-based cooking, showcasing the rich culinary heritage of the Caribbean islands.

From hearty stews to refreshing salads, these dishes offer a delicious fusion of tropical ingredients like coconut, plantains, and spices.

With these dishes, you can quickly get a flavour of the Caribbean while adhering to a plant-based lifestyle, whether looking for comfort food or a refreshing side dish.

Essential Ingredients In Vegan Caribbean Cooking

Vegan Caribbean cooking is all about bold flavours, vibrant colours, and tropical ingredients. Key ingredients include:

1. Coconut

Coconut adds depth to vegan Caribbean dishes in multiple forms. Coconut milk provides a creamy texture, while coconut oil imparts a rich flavour for sautéing. Shredded coconut is used in sweet and savoury recipes for extra sweetness and moisture.

2. Plantains

A starchy fruit similar to bananas, plantains are used in various ways. Fried, boiled, or baked, they offer versatility. Insavouryy dishes become crispy fries or a sweet accompaniment when ripe, making them a Caribbean staple.

3. Beans And Lentils

These legumes are a cornerstone of vegan Caribbean cooking. They are packed with protein and fibre. Beans and lentils add heartiness to stews, soups, and salads, providing a satisfying texture and earthy flavour that complements tropical vegetables.

4. Yams And Sweet Potatoes

Both yams and sweet potatoes are rich, starchy vegetables frequently used in vegan Caribbean dishes. They bring a natural sweetness and creamy texture to meals, often boiled, roasted, or mashed for added depth and nutrition.

5. Scotch Bonnet Peppers

Scotch bonnet peppers are a vital element in Caribbean cuisine and are known for their intense heat and are known for their intense heat.

These fiery peppers add a distinct kick and depth to dishes, balancing out flavours with their spicy, fruity profile, perfect for sauces and marinades.

6. Fresh Herbs

Fresh herbs like thyme, cilantro, and parsley are essential in vegan Caribbean cooking. These herbs brighten and elevate the flavours of dishes, adding fragrance and freshness. They are often used to season stews, rice dishes, and marinades.

7. Root Vegetables

Root vegetables like cassava, eddoe, and taro are widely used in vegan Caribbean cooking. They provide a solid, starchy base for stews and soups, offering a neutral flavour and firm texture that complement the vibrant, flavourful seasonings of the region.

8. Tropical Fruits

Tropical fruits like mangoes, papayas, and pineapples are central to Caribbean cuisine. Their sweet, juicy flesh adds brightness and balance to savoury dishes, such as salads, salsas, and desserts, offering a refreshing contrast to spicier flavours.

Delicious Vegan Caribbean Recipes

Vegan Caribbean recipes offer a vibrant and flavourful twist on traditional dishes. They use plant-based ingredients to recreate the rich, spicy, and tropical tastes of the Caribbean. Enjoy the fusion of fresh vegetables, fragrant herbs, and bold spices in every bite!

1. Vegan Jamaican Jerk Tofu

This Jamaican-inspired jerk tofu is marinated in a flavourful blend of traditional jerk spice and then grilled or baked to perfection. Pair with rice and peas for a satisfying, spicy meal.

Prep time: 20 minutes | Cook time: 25-30 minutes | Total time: 45-50 minutes | Servings: 4

Ingredients

• Extra-firm tofu: 1 block (14 oz), pressed and cubed
• Soy sauce: 2 tablespoons
• Lime juice: 1 tablespoon
• Olive oil: 1 tablespoon
• Maple syrup: 1 tablespoon
• Jerk seasoning: 1 tablespoon (store-bought or homemade)
• Smoked paprika: 1 teaspoon
• Garlic powder: ½ teaspoon
• Onion powder: ½ teaspoon
• Cayenne pepper: ¼ teaspoon (optional, for extra heat)

Method

1. Press the tofu to remove excess water, then cut it into cubes or slices.
2. Mix the soy sauce, lime juice, olive oil, maple syrup, and spices in a bowl.
3. After coating the tofu with the marinade, leave it for at least half an hour or overnight for a more intense flavour.
4. Grill, bake at 400°F (200°C) for 20 minutes or pan-fry until golden brown.
5. Enjoy with rice, plantains, or steamed vegetables.

Nutrition Facts (per serving)

• Calories: 220
• Protein: 18g
• Carbs: 15g
• Fat: 14g
• Fibre: 4g

Health Benefits

Thanks to allspice, thyme, and scotch bonnet pepper, this dish is rich in plant protein and antioxidants. It supports muscle health and boosts immunity.

2. Trinidadian Callaloo

This flavourful and hearty soup from Trinidad is made with dasheen or spinach leaves, okra, and coconut milk. It’s perfect as a comforting side dish or a nutrient-packed main dish.

Prep time: 15 minutes | Cook time: 40 minutes | Total time: 55 minutes | Servings: 4

Ingredients

• Dasheen (taro) leaves or spinach: 4 cups, chopped
• Coconut milk: 1 cup
• Vegetable broth: 1 cup
• Onion: 1 small, chopped
• Garlic: 3 cloves, minced
• Scallion: 1, chopped
• Olive oil: 1 tablespoon
• Thyme: 1 teaspoon
• Black pepper: ½ teaspoon
• Sea salt: ½ teaspoon
• Scotch bonnet pepper: 1 whole (optional, for heat)

Method

1. Heat oil in a pot, then sauté onion, garlic, and scallion until fragrant.
2. Stir in dasheen leaves (or spinach), coconut milk, broth, thyme, salt, and pepper. Add Scotch bonnet whole for mild heat.
3. Cover and cook for 20–30 minutes until the leaves are soft.
4. For a creamy texture, blend it slightly with an immersion blender.
5. Enjoy with rice, roti, or as a soup.

Nutrition Facts (per serving)

• Calories: 180
• Protein: 5g
• Carbs: 30g
• Fat: 6g
• Fibre: 7g

Health Benefits

This soup is abundant in vitamins A and C, which help enhance immunity and support eye health. The fibre aids digestion and promotes heart health.

3. Cuban Black Beans And Rice

This Cuban dish is one of the many flavourful vegan Caribbean recipes that combine simple ingredients like black beans and rice for a satisfying, protein-packed meal. It's protein-rich, simple to prepare, and a hearty meal.

Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Dried black beans: 1 cup
• White rice: 1 cup
• Onion: 1 small, chopped
• Garlic: 3 cloves, minced
• Green bell pepper: ½, chopped
• Olive oil: 1 tablespoon
• Cumin: 1 teaspoon
• Oregano: 1 teaspoon
• Smoked paprika: ½ teaspoon
• Bay leaf: 1
• Vegetable broth: 2 cups
• Sea salt & black pepper to taste

Method

1. If using dried beans, soak them overnight, then simmer until tender. Drain and set aside.
2. Heat oil in a pan, then sauté onion, garlic, and bell pepper until soft.
3. Stir in cumin, oregano, paprika, and bay leaf, then add rice and mix well.
4. After adding the cooked beans and broth, bring to a boil. Cover, simmer, and lower the heat for 20 minutes.
5. Use a fork to remove the bay leaf and fluff, then serve with avocado or plantains.

Nutrition Facts (per serving)

• Calories: 350
• Protein: 15g
• Carbs: 55g
• Fat: 5g
• Fibre: 12g

Health Benefits

Black beans provide plant-based protein and fibre, supporting muscle growth and digestion. The high fibre content also aids heart health by lowering cholesterol.

4. Vegan Caribbean Patties

These savoury pastries are a delicious handheld snack or meal. Spiced lentils and vegetables are wrapped in a flaky pastry shell, creating a satisfying and portable option.

Prep time: 25 minutes | Cook time: 30 minutes | Total time: 55 minutes | Servings: 6

Ingredients For the Dough

• All-purpose flour: 2 cups
• Vegan butter: ½ cup
• Turmeric: ½ teaspoon (for colour)
• Sea salt: ½ teaspoon
• Cold water: ⅓ cup

Ingredients For The Filling

• Lentils: 1 cup cooked (or mashed chickpeas)
• Onion: ½  small, chopped
• Garlic: 2 cloves, minced
• Thyme: ½ teaspoon
• Cumin: ½ teaspoon
• Allspice: ½ teaspoon
• Cayenne pepper: ¼ teaspoon (optional)
• Soy sauce: 1 tablespoon
• Tomato paste: 1 tablespoon
• Olive oil: 1 tablespoon

Method

1. Mix flour, turmeric, and salt. Cut in vegan butter until crumbly. Add water gradually while kneading to form a dough. Let it cool for half an hour.
2. Sauté the onion and garlic in oil. Add the lentils, spices, tomato paste, and soy sauce and cook for 5 minutes.
3. Roll out the dough, cut circles, place the filling inside, and fold and seal the edges with a fork.
4. Brush with plant-based milk and bake at 375°F (190°C) for 25 minutes until golden brown.
5. Serve warm with a spicy dip or chutney.

Nutrition Facts (per serving)

• Calories: 280
• Protein: 9g
• Carbs: 38g
• Fat: 12g
• Fibre: 6g

Health Benefits

These patties are packed with fibre from lentils and vegetables. They help support digestion and provide a good source of plant-based protein for muscle maintenance.

5. Vegan Curry Coconut Chickpeas

Chickpeas are cooked in a rich coconut curry sauce with vibrant spices, including turmeric and ginger. This comforting dish is a flavourful, nutrient-packed meal.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Chickpeas: 1 can (15 oz)
• Coconut milk: 1 cup
• Diced tomatoes: ½ cup
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Curry powder: 1 tablespoon
• Turmeric: ½ teaspoon
• Cumin: ½ teaspoon
• Paprika: ½ teaspoon
• Olive oil: 1 tablespoon
• Sea salt: ½ teaspoon or to taste
• Black pepper: ¼ teaspoon
• Vegetable broth: ½ cup (if needed)
• Fresh cilantro: 1 handful (for garnish)

Method

1. Heat oil in a pan, then sauté onion and garlic until fragrant.
2. Stir in curry powder, turmeric, cumin, and paprika. Cook for 30 seconds to release flavours.
3. Season with salt, pepper, coconut milk, tomatoes, and chickpeas. Simmer for 10 to 15 minutes, stirring once. Add broth if necessary.
4. Serve over rice or roti and garnish with cilantro.

Nutrition Facts (per serving)

• Calories: 330
• Protein: 12g
• Carbs: 42g
• Fat: 16g
• Fibre: 8g

Health Benefits

Chickpeas offer fibre and protein, and ginger and turmeric help lower inflammation. This dish improves digestive health and reduces the incidence of heart disease, diabetes, and other chronic conditions.

6. Vegan Ackee And Tofu

Ackee is a traditional Jamaican dish and a tropical fruit with a texture similar to scrambled tofu. It is sautéed with peppers, onions, and tomatoes. This flavourful breakfast is served with fried dumplings or boiled green bananas.

Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4

Ingredients

• Ackee: 1 can (20 oz), drained and rinsed
• Firm tofu: 1 block (14 oz), drained and crumbled
• Onion: 1 small, chopped
• Bell pepper (red or green): 1, chopped
• Garlic: 2 cloves, minced
• Thyme: 1 teaspoon
• Turmeric: ½ teaspoon (for colour)
• Black pepper: ½ teaspoon
• Olive oil: 1 tablespoon
• Smoked paprika: ½ teaspoon
• Sea salt: ½ teaspoon or to taste
• Vegetable broth: ½ cup
• Scallions: 2, chopped
• Hot pepper: 1 (optional for heat)
• Fresh cilantro for garnish

Method

1. Heat the oil in a pan over medium heat. Add onion, bell pepper, garlic, and scallions. Sauté until soft.
2. Stir in the crumbled tofu, thyme, turmeric, smoked paprika, and black pepper. Cook for 5–7 minutes, stirring occasionally to let the tofu absorb the seasonings.
3. Add ackee, vegetable broth, and salt. Simmer gently for 5–10 minutes, stirring carefully to keep the ackee intact.
4. Garnish with cilantro and serve with rice, fried plantains, or dumplings.

Nutrition Facts (per serving)

• Calories: 230
• Protein: 10g
• Carbs: 28g
• Fat: 9g
• Fibre: 4g

Health Benefits

Ackee is rich in healthy fats and vitamin A, supporting eye and skin health, while tofu provides plant-based protein. The dish’s vegetables add essential nutrients and fiber, promoting digestion and boosting immunity.

7. Sweet Potato And Coconut Soup

This hearty and comforting soup combines sweet potatoes, coconut milk, and spices to create a creamy dish that is perfect for any occasion. It’s incredibly reassuring during colder months or as a filling meal.

Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 4

Ingredients

• Sweet potatoes: 2 large, peeled and diced
• Coconut milk: 1 can (14 oz)
• Vegetable broth: 2 cups
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Ginger: 1 teaspoon, grated
• Curry powder: 1 teaspoon
• Cinnamon: ½ teaspoon
• Sea salt: ½ teaspoon or to taste
• Black pepper: ¼ teaspoon
• Olive oil: 1 tablespoon
• Lime: ½ juiced
• Fresh cilantro for garnish

Method

1. Heat oil in a pot, then sauté onion, garlic, and ginger until fragrant.
2. Stir in curry powder, cinnamon, salt, and pepper. Cook for 30 seconds.
3. Add the vegetable broth, sweet potatoes, and coconut milk. After bringing to a boil, let the potatoes simmer for 20 minutes until tender.
4. Add the bell pepper, onion, garlic, and scallions to a pan with hot oil. Cook until they are soft.
5. Stir in lime juice, garnish with cilantro, and enjoy warm!

Nutrition Facts (per serving)

• Calories: 280
• Protein: 4g
• Carbs: 45g
• Fat: 12g
• Fibre: 7g

Health Benefits

Sweet potatoes' vitamins A and C promote immunity and eye health. Coconut milk provides healthy fats that contribute to heart health and anti-inflammatory benefits.

8. Vegan Roti With Chickpea Curry

This vegan roti with chickpea curry is a standout among vegan Caribbean recipes. It offers a satisfying blend of spices and textures in every bite.

This dish is a staple in Caribbean and Indo-Caribbean cuisine, offering an enjoyable, aromatic meal filled with spices and texture.

Prep time: 15 minutes | Cook time: 25 minutes | Total time: 40 minutes | Servings: 4

Ingredients For The Roti

• All-purpose flour: 2 cups
• Sea salt: ½ teaspoon or to taste
• Warm water: ¾ cup
• Olive oil: 1 tablespoon
• Baking powder: ½ teaspoon (optional)

Ingredients For The Chickpea Curry

• Chickpeas: 1 can (15 oz)
• Onion: 1 small, chopped
• Garlic: 2 cloves, minced
• Curry powder: 1 teaspoon
• Turmeric: ½ teaspoon
• Cumin: ½ teaspoon
• Paprika: ½ teaspoon
• Coconut milk: 1 cup
• Vegetable broth: ½ cup
• Tomato: 1 small, diced
• Olive oil: 1 tablespoon
• Sea salt: ½ teaspoon or to taste
• Black pepper: ¼ teaspoon
• Fresh cilantro for garnish

Method For the Roti

1. Mix flour, salt, and baking powder. Add warm water and oil, knead into a soft dough, and rest for 30 minutes.
2. Divide the dough into four balls, roll each into a thin circle, and fry in a heated pan until golden, 1 to 2 minutes on each side.

Method For The Chickpea Curry

1. Heat oil in a pan, then sauté onion and garlic until fragrant.
2. Stir in curry powder, turmeric, cumin, and paprika. Cook for 30 seconds.
3. Add chickpeas, tomatoes, coconut milk, broth, salt, and pepper. Simmer for 10-15 minutes.
4. Garnish with cilantro, and enjoy with warm roti!

Nutrition Facts (per serving)

• Calories: 350
• Protein: 12g
• Carbs: 50g
• Fat: 12g
• Fibre: 10g

Health Benefits

Chickpeas provide plant-based protein and fibre, which promote muscle health and digestion. Turmeric in curry has anti-inflammatory properties, reducing inflammation and supporting overall wellness.

9. Vegan Rasta Pasta

Vibrant and creamy, this vegan rasta pasta dish features coconut milk-based pasta spiced with jerk seasoning and loaded with sautéed vegetables like bell peppers, onions, and tomatoes. It is a comforting and flavourful Caribbean-inspired meal.

Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 4

Ingredients

• Penne pasta: 8 oz
• Coconut milk: 1 cup
• Vegetable broth: ½ cup
• Onion: 1 small, chopped
• Garlic: 3 cloves, minced
• Red bell pepper: ½, sliced
• Yellow bell pepper: ½, sliced
• Green bell pepper: ½, sliced
• Olive oil: 1 tablespoon
• Jerk seasoning: 1 tablespoon
• Smoked paprika: ½ teaspoon
• Thyme: ½ teaspoon
• Sea salt: ½ teaspoon or to taste
• Black pepper: ¼ teaspoon
• Cherry tomatoes: ½ cup, halved
• Vegan cheese: ½ cup (optional)
• Fresh parsley or scallions for garnish

Method

1. Boil pasta according to package instructions. Drain and set aside.
2. Heat oil in a pan, then sauté onion, garlic, and bell peppers until softened.
3. Stir in jerk seasoning, smoked paprika, thyme, salt, and pepper. Add coconut milk and vegetable broth, then simmer for 5 minutes.
4. Add cooked pasta and cherry tomatoes to the sauce. Mix well and cook for another 2 minutes.
5. Top with vegan cheese (if using) and garnish with parsley or scallions. Enjoy warm!

Nutrition Facts (per serving)

• Calories: 350
• Protein: 8g
• Carbs: 50g
• Fat: 14g
• Fibre: 6g

Health Benefits

Rich in antioxidants from colourful vegetables and coconut milk, this dish helps boost immunity and supports heart health while providing a satisfying balance of healthy fats and fibre for digestion.

Conclusion

Vegan Caribbean recipes bring vibrant, bold flavours to your kitchen while offering nutritious and satisfying meals. By using plant-based ingredients like coconut, plantains, and legumes, you can recreate authentic Caribbean dishes that are delicious and healthy.

Whether you're craving spicy jerk tofu or creamy coconut stews, these recipes provide a delightful taste of the tropics while promoting a sustainable, plant-based lifestyle. Enjoy the flavours of the islands with these delicious dishes.

I trust you enjoyed this article about the Delicious Vegan Caribbean Recipes To Savour And Enjoy. Stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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