Caribbean food is delicious, vibrant and varied with numerous cultural influences, grains, fruits, vegetables, meat, and cooking methods. The dishes created in the Caribbean are as simple as a bowl of pea soup or as deep and complicated in flavor as a stew, simmered for hours. The tastes of Caribbean dishes can also be clean and light or robust and spicy.

While Caribbean people enjoy plentiful amounts of tropical fruits, fish, and seafood, many of the dishes are deep fried and carb-rich. This has led to high levels of obesity, diabetes and health issues. This book aims to display the diversity of Caribbean cuisine by showing dishes that are plant-based and vegan while making other traditionally meat-based dishes healthier and plant-based. As a result, these are suitable for a vegan diet.

For example, a Guyanese pepperpot stew that normally involves cubes of tender beef uses a variety of Caribbean vegetables, like sweet potatoes and cassava instead. Moreover, tofu crisps up wonderfully well and is the perfect replacement for snapper in Jamaica’s delicious escovitch fish dish.

Turning Caribbean recipes into vegan dishes is incredibly easy as there are plenty of vegetable-based proteins to choose from, such as tofu, chickpeas, and beans. Frequently, one of these proteins can simply sub in for the meat, whereas at other times, the cooking method needs to change. Usually, the cooking times end up much shorter in the vegan version than the meat-based version, because vegetables often take less time to cook. This means that not only are vegan dishes healthier to make, but they are also more time-efficient and perfect for a busy weeknight.

There is also a misnomer that vegetarian and vegan dishes aren’t as delicious as meat-based ones because they don’t have as many fats. While it is true that meat, fish, and seafood have tons of flavor, the plant-based kingdom is even more diverse and delicious in the Caribbean. Consider the access Caribbean people have to fresh tropical fruits, corn, rice, sweet potatoes, and chilies, which can form the base of a multitude of meals. Moreover, the Caribbean is home to some of the most naturally delicious vegan dishes already, such as Doubles, a chickpea curry stuffed between two pieces flatbread, and spicy plantains. The amount of spices and flavorings Caribbean people use ensures that no dish is boring whether it includes meat or not.

Brief History of Caribbean Cuisine

The Caribbean refers to a group of islands and countries located in the Caribbean Sea. This area is most notable to the outside world for its tourism, azure waters, and gorgeous beaches. These islands are among the most intricately complex places for culture and cuisine, however, due to its extensive colonial history. It is surprising how each island can be different from the next due to their close proximities to each other.

Part of the diversity comes from the fact that this area has been the active subject of colonialism ever since Christopher Columbus and the Spanish arrived in search of new lands in 1493. This happened just after Christopher Columbus first landing in The United States. The Spanish introduced some foods that are essential to Caribbean cuisine today, such as chickpeas, garlic, onions, cilantro, and garlic.

After that, Caribbean islands were settled by the Dutch, French, and English which allowed for further cross-cultural influence. Some of the foods that entered the soul of the Caribbean through the colonists were limes, mangoes, coffee, and rice.

With the European colonists came an influx of slaves from West Africa through the slave trade. These slaves had arguably the most impact on the Caribbean because they brought their cooking traditions with them. For example, they were responsible for bringing in okra, saltfish, souse, mangoes, and callaloo, in addition to incorporating their cooking techniques for stewed one-pot dishes. Indentured servants or immigrants came from countries like India and China as well. As a result, there is a wide mixture of Indian-influenced dishes in Guyana as well as Trinidad and Tobago.

While countries like Britain, the Netherlands, France, Denmark, Portugal, and Spain all settled parts of the Caribbean at some point in history, some islands are still under their dominion today. In fact, Aruba remains under the control of the Kingdom of the Netherlands, and Dutch influence can be felt with the inclusion of Dutch cheeses and pea soups. Moreover, the cuisines of Trinidad and Tobago, and Guyana are reminiscent of Indian cuisine, only with a mixture of traditional Caribbean dishes as well. Meanwhile, Cuba is very Spanish with paella-inspired dishes and churros.

The most exciting Caribbean dishes can be veganized by adding signature spices and eliminating meat. Give it a try!

Featured Island:Bahamas

Both Europe and Africa influenced the cuisine of The Bahamas in addition to what grows there. It is a very seafood centered cuisine with rock lobsters, crab, and conch. Bahamians add conch meat to chowders or salads, but they also fry it as conch fritters. Fresh fish is a staple food and serves as brunch with grits instead of the bacon and eggs that North Americans favor.

American southern food is more prominent in The Bahamas than any of the other Caribbean islands. Visitors can expect to find coleslaw, potato salad, grits, and peas and rice. Additionally, there is an intriguing variation of macaroni and cheese which is baked with eggs, green bell peppers and onions, and cut into squares.

Fresh fruit is a fixture of Bahamian food with a mixture of guavas, soursop, papayas, mangos, passion fruits, and pineapples. Bahamian people commonly use soursop in ice creams and has a tangy, citrus-like flavor and pineapple scent.

The most notable spices and flavorings in Bahamian cuisine are cinnamon, allspice, garlic, chilies, coconut, lime, and cilantro. Chili peppers are so important that Bahamian people use them dried, fresh or frozen, or in the form of hot sauce. Bahamian cuisine has mastered the combination of hot, sweet and tangy tastes to create vibrantly flavored dishes.

Signature Spices – allspice, garlic, thyme and goat pepper.

Tropical "Conch" Salad

Canned king oyster mushrooms have a texture similar to conch; they are meaty, soft and supple, and absorb flavor very well. They work perfectly as a replacement for the conch in this salad.

If you have never tasted conch salad, it is similar to a fish ceviche with plenty of acidity from citrus and heat from hot peppers. This version has a tropical twist with the inclusion of colorful pineapple and green-skinned apple.

Yield: 4 servings

Ingredients

2 x 8 oz cans sliced king oyster mushrooms

1 Caribbean bird pepper or Thai bird’s eye chili, seeded and minced

1 small tomato, finely diced

1/2 small onion, diced

½ red or green bell pepper, finely diced

½ teaspoon minced habanero chili pepper

¼ cup finely diced green, tart apple, such as Granny Smith

¼ cup finely diced pineapple

1 small orange, juiced

1 lime, juiced

½ lemon, juiced

½ teaspoon sea salt, or more to taste

Directions

1. Drain and rinse the king oyster mushrooms and dice into ¼-inch cubes. Place in a bowl.

2. Add the Caribbean bird pepper, tomato, onion, bell pepper, habanero, apple and pineapple, and stir until combined. Stir in the orange juice, lime juice, lemon juice and salt.

3. Cover and refrigerate until chilled, about 1 hour.

Happy cooking!

MF, XOXO