Caribbean Jerk Stew

  • 15MINS
  • 35MINS
  • 429KCAL

Winter is nearly here, as as a result our Instant Pot is getting some good usage! This warming and spicy Caribbean Jerk Stew will go down a treat!

Easy Peasy Caribbean Jerk Stew pinchofnom.com
4

NutritionPer Serving

  • Calories429
  • Carbs26g
  • Protein33g
  • Fat22g
  • Saturates8g
  • Sugars11g

Caribbean Jerk Stew - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

If you’ve never used jerk seasoning before, there’s no other way to describe it than a medley of savoury, sweet and salty flavours with a spicy kick! Popular in Jamaican and other Caribbean cooking, it adds a beautiful taste and colour to food and this Caribbean Jerk Stew is no exception!

This Caribbean Jerk Stew is also ridiculously cheap to make. Seriously. We spent around £5 on the whole list of ingredients, even including the beef. So it’s tasty AND cheap. You can use any meat you like in this Caribbean Jerk Stew recipe as the way you marinade is the same. We used beef in ours, and to keep the cost down we used ox cheeks because they’re super budget friendly, but you can use any sort of beef suited for slow cooking.

You could also use braising steak, stewing steak even rump or shin; just make sure that ALL visible fat is removed in order to keep it slimming friendly. You could even use chicken if you like!

This Caribbean Jerk Stew is also really quick to make, especially if you have a pressure cooker like the Instant Pot. We don’t know where we’d be without ours to be honest. You can make dishes like this in under an hour, whereas usually they’d take at least 6 hours in the slow cooker. Anything that saves time, mess and fuss in the kitchen is a winner in our eyes!

What diets is this Caribbean Jerk Stew suitable for?

This Caribbean Jerk Stew recipe is suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions;

  • Stock cubes
  • Worcestershire Sauce

You could also enjoy this Caribbean Jerk Stew if you’re dairy free.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Caribbean Jerk Stew recipe?

  • You need to count 4 Points per portion of this Caribbean Jerk Stew recipe if you’re on WW Green. 
  • You need to count 3 Points per portion of this Caribbean Jerk Stew recipe if you’re on WW Blue.
  • You need to count 3 Points per portion of this Caribbean Jerk Stew recipe if you’re on WW Purple.

It’s super tasty and filling for so few Points!

Do you need any special ingredients to make Caribbean Jerk Stew?

There’s a few essential ingredients and things that you need to make this Caribbean Jerk Stew.

This recipe contains ground allspice: ground allspice is NOT mixed spice. I repeat. Ground allspice is NOT mixed spice. Mixed spice has cloves in it, allspice does not, and it creates a very different flavour. You cannot substitute them for each other.

You’ll find gravy browning with all the other gravy granules and instant gravy in the supermarket. It’s not an essential ingredient in this Caribbean Jerk Stew, but it is what gives it that rich brown colour. We also use it in our Gravy recipe, so it is worth having in the cupboard!

This post contains affiliate links: what this means

The Instant Pot is basically a super slow cooker with a whole heap of other functions. It’s the safest pressure cooker out there – and you can have pulled pork cooked in just an hour! Yes, an hour! They’re available on Amazon, and if you follow us on Instagram, Facebook or Twitter we’ll let you know whenever it’s on offer.

We like to cook this in a slow cooker too.  You can pick up slow cookers in most large supermarkets, or online from Amazon.

How many calories are in this Caribbean Jerk Stew?

There are 429 calories per portion of this Caribbean Jerk Stew. This means it falls into our Weekly Indulgence recipe category.

This Caribbean Jerk Stew is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Instant Pot method

Step 1

Trim the meat of all visible fat – you will need a very sharp knife. Be careful!

Step 2

Place the meat into a mixing bowl and season with the jerk seasoning. Place seasoned meat into a ziplock bag and add the black pepper, gravy browning, garlic and the thyme. Mix well and if possible place bag into the fridge and marinade over night. If you can’t do this – it’s fine, it just absorbs the flavours better.

Step 3

Spray the Instant Pot bowl with frylight and put into Sauté mode. Brown all sides of the meat, being careful to save the marinade in the bag!

Step 3 pinchofnom.com

Step 4

Remove the browned meat and set aside on a plate. Deglaze the Instant Pot with the red wine vinegar and some Worcestershire sauce, making sure to get all the bits off the bottom.

Step 5

Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften.

Step 5 pinchofnom.com

Step 6

Return the meat to the Instant Pot, pour in the remaining marinade, add the ground allspice, hot sauce or chilli powder and the beef stock.

Step 6 pinchofnom.com

Step 7

Bring the Instant Pot to the boil and then put the lid on. Make sure the valve is set to sealing, and set Manual mode for 30 minutes. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant Pot for an additional 15 minutes after it has done for the pressure to release naturally.

Step 8

Open the Instant Pot and add in the rest of the carrots, chopped tomatoes and spring onion. If you kept your meat in big pieces – now is the time to cut it into smaller pieces.

Step 9

Place the lid back on the Instant Pot and place into Manual mode for 5 minutes. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant Pot for an additional 5 minutes then release the pressure.

Step 10

Add the tin of butter beans and stir well. If the stew needs thickening place into Saute mode without the lid and reduce for 15 minutes. Make sure to stir often.

Step 11

Serve on a bed of rice. Enjoy!

Slow cooker method

Step 1

Trim the meat of all visible fat – you will need a very sharp knife. Be careful!

Step 2

Place the meat into a mixing bowl and season with the Jerk seasoning. Place seasoned meat into a ziplock bag & add the black pepper, gravy browning, garlic and the thyme. Mix well and if possible place bag into the fridge and marinade over night. If you can’t do this – it’s fine, it just absorbs the flavours better.

Step 3

Spray a pan with frylight and heat. Brown all sides of the meat, being careful to save the marinade in the bag!

Step 4

Remove the browned meat and put in the slow cooker. Deglaze the pan with the red wine vinegar and some Worcestershire sauce, making sure to get all the bits off the bottom.

Step 5

Add the chopped onions, celery, 1 carrot and swede. Fry until the onion begins to soften. Once done, place on top of the meat in the slow cooker.

Step 6

Add the rest of the marinade and all other ingredients.

Step 7

Cook on high for 5-6 hours.

Step 8

Add the tin of butter beans and stir well. If the stew needs thickening leave the lid off for an hour whilst on high.

Step 9

Serve on a bed of rice. Enjoy!

Caribbean Jerk Stew - Pinch of Nom Slimming RecipesWhat should you should serve with Caribbean Jerk Stew?

Any of the following go really well with Caribbean Jerk Stew. It’s so hearty you can also enjoy it on its own!

Jamaican Rice and Peas pinchofnom.com
Easy Peasy
  • 25MINS
  • 234KCal
Creamy Mashed Potatoes pinchofnom.com
Easy Peasy
  • 25MINS
  • 176KCal
Rustic Potato Wedges pinchofnom.com
Easy Peasy
  • 45MINS
  • 239KCal

Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.

Can you cook this Caribbean Jerk Stew another way?

Yes! You can cook it in the pressure cooker, slow cooker or in the oven.

Pressure cooker: 30 minutes or so – see further instructions in the recipe card below.

Slow cooker: 6 hours or so – see further instructions in the recipe card below.

Oven: You could cook this in the oven in a casserole dish with a tight fitting lid, or in an oven tray with some foil tightly wrapped around the top. Cook for 2-3 hours at 170-180°C, checking every 30 minutes or so.

How do you know when this Caribbean Jerk Stew is cooked?

You should cook this Caribbean Jerk Stew until the beef falls apart when pulled apart with a pair of forks.

This should take approx 1 hour in the pressure cooker, 6 hours in the slow cooker (high) or 2 hours in the oven (170°C).

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Caribbean Jerk Stew in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Caribbean Jerk Stew in the fridge for approximately 3 days or so.

Can I freeze this Caribbean Jerk Stew?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat this Caribbean Jerk Stew?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.

PRE-ORDER our third Cookbook NOW

Caribbean Jerk Stew

Winter is nearly here, as as a result our Instant Pot is getting some good usage! This warming and spicy Caribbean Jerk Stew will go down a treat!
  • Prep Time
    15 MINS
  • Cook Time
    35 MINS
  • KCals 429
  • Carbs 26G
WW Points
  • 4 Green
  • 3 Blue
  • 3 Purple

Ingredients

  • 800 g stewing beef We used ox cheeks but any stewing beef will do
  • 3 large carrots chopped
  • 1 Stick celery chopped
  • 2 large onions chopped
  • 200 g swede chopped
  • 2 bunches spring onions chopped
  • 1 can butter beans 400g
  • 1 can chopped tomatoes 400g
  • 4 garlic cloves minced
  • 400 ml beef stock made with 2 stock cubes and 400ml boiling water
  • 1 tbsp jerk seasoning
  • 4 tbsp Worcestershire sauce
  • 1 tsp gravy browning
  • 1 tbsp red wine vinegar
  • 1 tbsp hot sauce or 1/2 tsp of chilli powder
  • 1 tbsp ground allspice NOT Mixed Spice!
  • ½ tsp freshly ground black pepper
  • 1 handful fresh thyme
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

Instant Pot Method
  1. Trim the meat of all visible fat - you will need a very sharp knife. Be careful!
  2. Place the meat into a mixing bowl and season with the Jerk seasoning. Place seasoned meat into a ziplock bag & add the black pepper, gravy browning, garlic and the thyme. Mix well and if possible place bag into the fridge and marinade over night. If you can't do this - it's fine, it just absorbs the flavours better.
  3. Spray the Instant Pot bowl with Low calorie cooking spray and put into Sauté mode. Brown all sides of the meat, being careful to save the marinade in the bag!
  4. Remove the browned meat and set aside on a plate. Deglaze the Instant Pot with the red wine vinegar and some Worcestershire sauce, making sure to get all the bits off the bottom.
  5. Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften.
  6. Return the meat to the Instant Pot, pour in the remaining marinade, add the ground allspice, hot sauce or chilli powder and the beef stock.
  7. Bring the Instant Pot to the Boil and then put the lid on. Make sure the valve is set to sealing, and set Manual mode for 30 minutes. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant pot for an additional 15 minutes after it has done for the pressure to release naturally.
  8. Open the Instant Pot and add in the rest of the carrots, chopped tomatoes and spring onion. If you kept your meat in big pieces - now is the time to cut it into smaller pieces. 
  9. Place the lid back on the Instant Pot & place into Manual mode for 5 minutes. Once the Instant Pot has come to pressure, the timer will countdown. Leave the Instant pot for an additional 5 minutes then release the pressure.
  10. Add the tin of Butter beans and stir well. If the stew needs thickening place into Saute mode without the lid and reduce for 15 minutes. Make sure to stir often.
  11. Serve on a bed of rice. Enjoy!
Slow Cooker method
  1. Trim the meat of all visible fat - you will need a very sharp knife. Be careful!
  2. Place the meat into a mixing bowl and season with the Jerk seasoning. Place seasoned meat into a ziplock bag & add the black pepper, gravy browning, garlic and the thyme. Mix well and if possible place bag into the fridge and marinade over night. If you can't do this - it's fine, it just absorbs the flavours better.
  3. Spray a pan with Low calorie cooking spray and heat. Brown all sides of the meat, being careful to save the marinade in the bag!
  4. Remove the browned meat and put in the slow cooker. Deglaze the pan with the red wine vinegar and some Worcestershire sauce, making sure to get all the bits off the bottom.
  5. Add the chopped onions, celery, 1 carrot & swede. Fry until the onion begins to soften. Once done, place on top of the meat in the slow cooker.
  6. Add the rest of the marinade and all other ingredients.
  7. Cook on high for 5-6 hours.
  8. Add the tin of Butter beans and stir well. If the stew needs thickening leave the lid off for an hour whilst on high.
  9. Serve on a bed of rice. Enjoy!

LOOKING FOR SLIMMING WORLD SYNS?

We agreed with Slimming World to remove their trademarked terms from our website

Find out why here

Love this Caribbean Jerk Stew recipe? Tag us!

Caribbean Jerk Stew - Pinch of Nom Slimming Recipes Caribbean Jerk Stew - Pinch of Nom Slimming Recipes Caribbean Jerk Stew - Pinch of Nom Slimming Recipes

If you make this Caribbean Jerk Stew recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook & Twitter!

PRE-ORDER our third Cookbook NOW

If you like these…try these

Beef Stew pinchofnom.com
Easy Peasy
  • 1HR 10
  • 513KCal
Jamaican Oxtail Stew pinchofnom.com
Easy Peasy
  • 1HR 5
  • 585KCal
Campfire Stew pinchofnom.com
Easy Peasy
  • 6HR 40
  • 409KCal

Join the conversation

Comment or ask our advice

Leave a Reply

Our newsletter

Get the latest pinch