Trinidad Stewed Cannellini Beans (Caribbean Style)
These Trinidad Stewed Cannellini Beans are hearty, flavorful, and inspired by the classic Caribbean method of stewing beans with caramelized brown sugar, green seasoning, fresh herbs, and aromatic vegetables. Although cannellini beans are not traditionally used in Trinidad and Tobago, they adapt beautifully to this cooking style, producing tender beans in a rich, savory sauce that pairs perfectly with roasted chicken, stewed lamb, fish, rice, or roti.
Print
Pin
Servings: 8 servings
Calories: 291kcal
Equipment
- Instant Pot or pressure cooker
- * Large sauté pan or Dutch oven
- Cutting board
- Sharp knife
- Wooden spoon
Ingredients
- 1 pound cannellini beans dried beans
- Water for soaking and cooking
- 4 tablespoons extra virgin olive oil
- 1 tablespoon brown sugar
- 1 small onion finely chopped
- 4 cloves garlic minced
- 1 carrot small, diced
- 1 celery stalk diced
- 2 tomatoes diced
- 2 scallions chopped
- ½ red bell pepper small, finely chopped (optional)
- Hot pepper to taste
- 3 tablespoons green seasoning
- ½ cup finely chopped pumpkin optional
- 1 tablespoon fresh thyme leaves
- ¼ cup ketchup
- 2 tsp Himalayan salt or to taste
- 1 teaspoon freshly ground black pepper
- 2 teaspoons brown sugar optional, to balance the flavors
- Fresh chopped parsley or cilantro for garnish
Instructions
- Soak the cannellini beans overnight in plenty of water. Drain and rinse.
- Place the beans into an Instant Pot or pressure cooker with about 8 cups of water. Cook on the Beans setting or High Pressure for 35 minutes until tender but still holding their shape. (If cooking on the stovetop, simmer in about 10 cups of water until tender.)
- Heat the olive oil in a large sauté pan or Dutch oven over medium heat. Add 1 tablespoon brown sugar and allow it to bubble, froth, expand, and darken.
- Add the onion, garlic, carrot, celery, tomatoes, scallions, optional bell pepper, hot pepper, green seasoning, optional pumpkin, thyme leaves, and ketchup. Stir well and cook for about 5 minutes.
- Add about 4 spoonfuls of the reserved bean cooking liquid and continue cooking for about 10 minutes, stirring occasionally, until the vegetables soften and the flavors develop.
- Add the cooked beans together with the remaining cooking liquid. Season with the Himalayan pink salt and black pepper and stir well.
- Bring to a gentle simmer over medium-low heat and cook for 15 to 20 minutes, stirring occasionally, until the sauce thickens naturally.
- Taste and adjust the seasoning. If desired, stir in the optional 2 teaspoons brown sugar to balance the flavors.
- Garnish with freshly chopped parsley or cilantro and serve warm.
Notes
* For a lower-sugar version, omit the brown sugar and ketchup and substitute 2 to 3 tablespoons tomato paste, cooking it with the aromatics to develop color and flavor.
* There is no need to mash the beans. The sauce thickens naturally during the final simmer.
* Leftovers are delicious and often taste even better the next day.
* Video/Reel coming soon.
* There is no need to mash the beans. The sauce thickens naturally during the final simmer.
* Leftovers are delicious and often taste even better the next day.
* Video/Reel coming soon.
Nutrition
Calories: 291kcal | Carbohydrates: 44g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 668mg | Potassium: 1200mg | Fiber: 10g | Sugar: 7g | Vitamin A: 2702IU | Vitamin C: 18mg | Calcium: 163mg | Iron: 6mg