Slow cooker Jamaican red bean and pumpkin stew
Red kidney beans and sweet pumpkin in a thyme and allspice coconut sauce, with the gentle warmth of a whole scotch bonnet. Serve over rice.
- Time6 hrs
- LevelEasy
- Costabout £1.00 a head
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Estimated nutrition per serving
- 1295kcal
- 44.7gcarbs
- 10.5gof which sugars
- 117.9gfat
- 76gsaturates
- 18gprotein
- 13.2gfibre
- 1.9gsalt
A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Put the onion, garlic, spring onions, pumpkin and beans in the slow cooker. Stir in the allspice, salt and oil.
- 2
Pour over the coconut milk and water. Tuck in the thyme sprigs and the whole scotch bonnet. Do not cut or burst the chilli unless you want a really hot stew.
- 3
Cover and cook on low for 5 to 6 hours, or on high for 3 hours, until the pumpkin is soft and holds its shape.
330 min - 4
Fish out the scotch bonnet and thyme stalks. Crush a few chunks of pumpkin against the side of the pot with the back of a spoon to thicken the sauce. Add a little more of the scotch bonnet's heat by dipping the chilli back in if you like it hotter.
- 5
Stir in the lime juice and coriander and taste for salt. Serve ladled over rice, with fried plantain on the side if you have it.
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.
