One Pot Vegan Caribbean Pelau with Beans and Spinach

Why You’ll Love This Recipe

This recipe is a dream for busy weeknights—easy, wholesome, and cooked in one pot! The caramelized sugar base adds unexpected depth and richness, while the combination of legumes and veggies ensures a nutritious, protein-rich meal. Plus, the vibrant flavors and creamy texture make it a family favorite for vegans and non-vegans alike.

Ingredients

• 2 tbsp neutral oil

• 2 tbsp sugar

• 1 large yellow onion, diced

• 1 green bell pepper, seeded and diced

• 3 large carrots, peeled and finely diced

• 4 garlic cloves, minced

• 3 tbsp tomato paste

• 1 tbsp kosher salt

• 1 tsp ground turmeric

• 1 (13.5 oz) can coconut milk

• 1 cup water

• 1 cup long-grain white rice

• 2 (15 oz) cans red beans, drained and rinsed

• 10 oz baby spinach

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. In a large Dutch oven or heavy-bottomed pot, heat oil and sugar over medium-high heat until black and smoking, about 4 minutes, stirring frequently.

2. Lower the heat to medium-low. Add onion, bell pepper, and carrots. Cook for about 10 minutes, until the vegetables begin to soften.

3. Raise the heat to high and add garlic, tomato paste, salt, and turmeric. Stir to combine.

4. Pour in the coconut milk and water. Bring the mixture to a boil.

5. Stir in the rice and beans. Reduce the heat to low, cover, and cook for 25 minutes, or until the rice is tender.

6. Remove from heat, stir in the baby spinach, and cover the pot again. Let sit for 10 minutes, until the spinach wilts.

7. Stir again and adjust seasoning to taste. Serve immediately.

Servings and Timing

This recipe yields 4 to 6 servings.

• Prep time: 15 minutes

• Cook time: 35 minutes

• Total time: 50 minutes

Variations

• Swap the beans: Use black beans, kidney beans, or pigeon peas if red beans aren’t on hand.

• Add heat: Include chopped scotch bonnet or habanero pepper for authentic Caribbean spice.

• More veggies: Stir in zucchini, peas, or sweet corn for added texture and color.

Storage/Reheating

Store leftovers in an airtight container in the fridge for up to 4 days. To reheat, warm in a pot over low heat with a splash of water or coconut milk, or microwave until heated through. This dish also freezes well for up to 2 months.

FAQs

Can I use brown rice instead of white rice?

Yes, but you’ll need to increase the cooking time and possibly add more liquid to ensure it cooks through.

Is this dish spicy?

No, but you can make it spicy by adding hot peppers or chili flakes.

Can I use frozen spinach?

Absolutely, just thaw and drain it before adding to the pot at the end.

Can I cook this in a rice cooker?

This dish is best made on the stovetop to allow for proper caramelization of sugar and sautéing of vegetables.

What’s the purpose of burning the sugar?

It adds a deep, caramelized flavor that enriches the dish without making it taste burnt.

Can I make this oil-free?

You can skip the oil, but the caramelized sugar base may not develop the same richness.

Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free.

What can I serve with this pelau?

It’s a complete meal, but you can serve it with a fresh salad or plantains for a Caribbean flair.

Can I add tofu or tempeh?

Yes, for extra protein, cube and sauté tofu or tempeh and mix it in before serving.

Can I make this in advance?

Yes, it’s great for meal prep and even tastes better the next day as the flavors meld.

Conclusion

This One Pot Vegan Caribbean Pelau with Beans and Spinach is a celebration of bold flavors and comforting textures. With its easy one-pot preparation, nourishing ingredients, and irresistible taste, it’s bound to become a regular part of your weekly meal rotation. Whether you’re new to Caribbean cuisine or a longtime fan, this plant-based version won’t disappoint.

One Pot Vegan Caribbean Pelau with Beans and Spinach

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• Author: Amy
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 4-6 servings
• Category: Main Course, One-Pot Meals
• Method: Stovetop
• Cuisine: Caribbean
• Diet: Vegan

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Description

This One Pot Vegan Caribbean Pelau with Beans and Spinach is a plant-based twist on the traditional West Indian comfort dish. Made with coconut milk, hearty beans, tender rice, and vibrant spinach, all simmered in fragrant spices and caramelized sugar, it’s a flavorful, nutritious, and satisfying one-pot meal perfect for weeknight dinners or meal prep.

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Ingredients

2 tbsp neutral oil

2 tbsp sugar

1 large yellow onion, diced

1 green bell pepper, seeded and diced

3 large carrots, peeled and finely diced

4 garlic cloves, minced

3 tbsp tomato paste

1 tbsp kosher salt

1 tsp ground turmeric

1 (13.5 oz) can coconut milk

1 cup water

1 cup long-grain white rice

2 (15 oz) cans red beans, drained and rinsed

10 oz baby spinach

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Instructions

• Heat oil and sugar in a large Dutch oven over medium-high heat until the sugar is dark and smoking, about 4 minutes, stirring frequently.

• Lower heat to medium-low. Add onion, bell pepper, and carrots; cook for 10 minutes until softened.

• Raise heat to high. Add garlic, tomato paste, salt, and turmeric; stir to coat vegetables.

• Pour in coconut milk and water. Bring to a boil.

• Stir in rice and beans. Reduce heat to low, cover, and simmer for 25 minutes until rice is tender.

• Remove from heat. Stir in baby spinach, cover, and let sit for 10 minutes to wilt spinach.

• Fluff and adjust seasoning to taste. Serve warm.

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Notes

Substitute red beans with kidney beans, black beans, or pigeon peas.

Add a scotch bonnet or habanero pepper for Caribbean heat.

Mix in other vegetables like zucchini, corn, or green peas.

Frozen spinach works—just thaw and drain before using.

This dish freezes well and tastes even better the next day.