Jamaican Jerk Jackfruit and Bean Stew

Introduction to Jamaican Cuisine

Jamaican food is a wonderfully vibrant and flavourful cuisine, with its roots coming from a fusion of African, European, and Caribbean influences. It features a combination of cooking techniques, spices and a range of fresh tropical foods which result a delicious range of satisfying dishes.

If you've yet to try Jamaican cuisine then you're in for a treat, as one popular dish is Jerk Jackfruit with Rice and Beans which I have taken inspiration from to create this Jamaican Jerk Jackfruit and Bean Stew.

This stew combines flavours of spicy and smokey Jerk seasoning with the succulent and meaty texture of jackfruit combined with the hearty texture of the beans and rich creaminess of coconut to create a dish that is both comforting, and satisfying.

The Versatility of Jackfruit in Recipes

Jackfruit can be brought both fresh and tinned, with the tinned variety being more accessible and convenient for a variety of homemade meals. Tinned jackfruit is either young and green in brine or water, or ripe, yellow, and sweet in syrup. I prefer to buy jackfruit in water as opposed to in brine as therefor you can control the sodium in the jackfruit dishes you make.

Young jackfruit is fantastic for replacing meat in savoury dishes like this stew, this is because jackfruit has a neutral flavour that absorbs spices and seasonings beautifully. For sweet dishes like desserts and smoothies, ripe jackfruit either tinned or fresh can be used.

Using young jackfruit mimics the texture of meat, making it a popular choice for both vegans and vegetarians as well as those looking for a meat substitute that is both natural and unprocessed. The texture is often described as meaty or pulled pork like, making it a versatile ingredient for many savoury dishes from stews to curries and tacos to burgers.

Benefits of Including Beans in Your Diet

This stew recipe calls for red kidney beans which are easy to find, very cheap, and are loaded with nutritional benefits. Beans are a fantastic source of plant-based protein, fibre, and including beans in your diet can help to lower cholesterol, regulate blood sugar levels, promote healthy digestion, and provide essential vitamins and minerals.

What is also great about beans is that they are a sustainable and eco-friendly source of food, as they require less water and resources to grow compared to animal-based proteins. Beans also provide a reliable source of protein with very little fat which can help those looking to meet their daily protein requirements whilst also being mindful of their weight and health.

Including beans will also diversify your overall nutrient intakes, like lentils, chickpeas and peas, beans are part of the legume family, these foods are high in antioxidants, iron, potassium, and other important nutrients, that can help to contribute to your overall health and wellbeing.



By incorporating legumes such as beans into your diet, you can improve your heart health, control weight, and reduce the risk of chronic diseases such as diabetes and heart disease.

Understanding the Flavours: Jerk Spices

Jerk Jackfruit & Red Bean Stew Recipe

This Jamaican Jackfruit and Bean Stew recipe is a delicious and nutritious meal that combines the unique flavors of jerk spices, tender jackfruit, and hearty red kidney beans.

Serves 6

Ready in 40 mins

Ingredients

• 1 tbsp oil
• 1 red onion, diced
• 2 fresh tomatoes, diced
• 2 cloves garlic, minced
• 2 fresh chili's, chopped
• 2 tbsp Jerk paste or Jerk spice mix
• 800g cooked red kidney beans
• 400g tin tomatoes 
• 400g tin cooked potatoes, sliced
• 200g reduced fat coconut milk
• Salt to taste

Garnish

• Fresh coriander 
• Lime
• Coconut milk
• 1 1/2 cups dried white rice or quinoa, cooked to serve

Method

1. Dice the onion and tomatoes, chop the chili, and mince the garlic.
2. Pan-fry onion in a dash of oil on medium until translucent, add the garlic and chili for a further few minutes. 
3. Add the jerk spice and fresh tomatoes, followed by the remaining ingredients. 
4. Cook on medium/low, simmering for 25-30 minutes, stirring occasionally, adding water if needed. 
5. Serve with cooked rice, fluffed quinoa, or warmed bread
6. Top with the garnishes of fresh coriander, a dash of coconut milk, and a squeeze of lime.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

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