Ingredient Index: Caribbean Pantry Staples & Cooking Tips
Looking to level up your Caribbean cooking? You’ve come to the right place. From bold spices to starchy staples, this is your go-to hub for exploring the ingredients that define Caribbean flavor. Click on any ingredient below to unlock recipes, cooking tips, shopping guides, and a taste of the islands right from your kitchen.
Whether you’re working with what’s already in your pantry or trying something new like djon djon mushrooms or cassava flour, this hub has your back.
Browse Recipes by Caribbean Ingredient
Explore the bold, vibrant flavors of the Caribbean—one ingredient at a time. From plantains and coconut milk to saltfish and cassava flour, this is your go-to hub for discovering how to cook with island pantry staples and fresh produce.
Click on any ingredient below to dive into recipes, tips, and flavor pairings.
Explore Caribbean Ingredients by Category
Proteins & Seafood
| Ingredient | Short Description |
|---|---|
| Oxtail | Rich and flavorful; great for stews |
| Saltfish | Salty preserved cod used in breakfast and mains |
| Shrimp | Quick to cook, great with bold spices |
| Goat | Bold and hearty, often curried |
| Pork | Grilled, stewed, or fried Caribbean-style |
| Turkey | Lean option for soups and mains |
| Chicken | Always a staple—from jerk to stews |
| Conch | Chewy seafood used in salads and stews |
Pantry Staples & Dried Goods
| Ingredient | Short Description |
|---|---|
| Coconut Milk | Creamy base for curries, rice, and soups |
| Cornmeal | Used in porridge, bakes, and dumplings |
| Lentils | Hearty legume for soups and side dishes |
| Red Kidney Beans | Classic in rice and peas |
| Split Peas | Great for stews and dhal |
| Chickpeas | For stews, salads, and Caribbean curries |
| Ackee | Jamaica’s national fruit, cooked with saltfish |
Flours & Starchy Roots
| Ingredient | Short Description |
|---|---|
| Plantain Flour | Gluten-free and high fiber |
| Banana Flour | Green banana-based, great for baking |
| Cassava Flour | Neutral, nutty flavor and gluten-free |
| Breadfruit | Starchy and versatile, roasted or fried |
| Green Plantains | Savory and firm, ideal for boiling and frying |
| Ripe Plantains | Sweet and caramelized when cooked – also referred to as yellow plantains |
| Sweet Potatoes | Naturally sweet and nutrient-packed |
| Cassava (Yuca) | Root vegetable used in traditional dishes |
Leafy Greens & Vegetables
| Ingredient | Short Description |
|---|---|
| Callaloo | Hearty green for soups and sautés |
| Chayote | Crisp, mild, and great in stews |
| Okra | Thickener in soups and stews |
| Spinach | Substitute for callaloo in many recipes |
Fruits
| Ingredient | Short Description |
|---|---|
| Mango | Juicy and sweet, great in salsas or desserts |
| Papaya | Soft and fresh, rich in enzymes |
| Guava | Used in jams, pastries, and sauces |
| Soursop | Tart and creamy for juices and smoothies |
| Passion Fruit | Aromatic and tangy with a tropical twist |
Herbs, Spices & Teas
| Ingredient | Short Description |
|---|---|
| Epis | Bold green seasoning base for many dishes |
| Jerk Seasoning | Smoky, spicy Jamaican blend |
| Djon Djon | Haitian mushrooms for black rice |
| Lemongrass (Fever Grass) | Used in teas and stews |
| Hibiscus (Sorrel) | Tart tea, a holiday favorite |
| Chamomile | Calming tea herb |
| Moringa | Nutrient-dense tea or soup ingredient |
| Allspice (Pimento) | Warm spice for jerk and stews |
Ingredients
Browse by Ingredient
Click on an ingredient to discover delicious, Caribbean-inspired recipes!
Ackee
A tropical fruit that’s a Jamaican breakfast staple, especially when paired with saltfish. Creamy and mild when cooked properly, it’s a unique ingredient in savory dishes.
Avocado
Creamy, heart-healthy, and loved across the tropics. Slice it fresh for salads, sides, or eat it just like that with a pinch of sea salt.
Bacon
Smoky and savory, bacon adds a rich flavor boost to rice dishes, beans, and even breakfast plantains.
Banana
Sweet when ripe, starchy when green — bananas are incredibly versatile in both desserts and savory Caribbean meals.
Bay Leaves
Aromatic and earthy, bay leaves are used to deepen the flavor of soups, stews, and rice dishes across island cuisines.
Beans (black, kidney, pigeon peas)
Protein-packed and fiber-rich, beans are a foundation of many Caribbean dishes — from rice and peas to hearty stews.
Beef
From ground beef to stew cuts, beef is a go-to for comfort food recipes like oxtail-style stews and spicy curries.
Breadfruit
A starchy tropical fruit often roasted, fried, or boiled. It’s a filling side or main, rich in carbs and fiber.
Broccoli
Crunchy and nutrient-dense, broccoli adds texture and color to stir-fries, soups, and sautés.
Brown Sugar
Used in sauces, glazes, and marinades — brown sugar brings warm sweetness to savory and sweet Caribbean dishes.
Butternut Squash
Creamy and nutty when roasted, butternut squash is perfect in soups, stews, and veggie bowls.
Cabbage
Shredded, steamed, or sautéed — cabbage is a budget-friendly veggie perfect for spicy stir-fries and tangy slaws.
Callaloo
A dark leafy green, similar to spinach or amaranth, that’s a Caribbean staple in soups and sautéed dishes.
Carrot
Sweet and crunchy, carrots are used in stews, salads, and as a base for many comforting soups.
Cassava (Yuca)
A starchy root vegetable that’s naturally gluten-free. Great for boiling, baking, or frying into crisp fritters.
Celery
Used in seasoning blends like epis and sofrito, celery brings crunch and depth to stews and sautés.
Chicken
The most versatile protein in the Caribbean kitchen. Bake it, stew it, jerk it — it’s always a crowd-pleaser.
Chickpeas (Garbanzo Beans)
Protein-rich and nutty, chickpeas are perfect in curries, salads, and vegetarian dishes.
Chive
Mild and grassy, chives add a fresh pop of flavor to soups, egg dishes, and sauces.
Cilantro
Fragrant and citrusy, cilantro is a bright addition to sauces, marinades, and garnishes.
Cinnamon
Sweet and spicy, cinnamon brings warmth to desserts, porridges, and even savory stews.
Clove
Highly aromatic, clove is used in festive drinks, marinades, and island-style baked goods.
Coconut
From milk to shredded flakes, coconut adds creamy texture and island richness to both sweet and savory dishes.
Collard Greens
Earthy and nutrient-rich, collards hold up beautifully in long-cooked dishes and braises.
Cornmeal
Used in dumplings, porridge, and breads, cornmeal is a hearty staple in Caribbean cooking.
Crab
Sweet, briny, and always a treat in spicy stews and coconut-based seafood boils.
Cucumber
Cooling and crisp, cucumbers are great in salads, salsas, or fresh island-style juices.
Cumin
Warm and earthy, cumin adds depth to spice blends and pairs well with beans, meats, and curries.
Curry Powder
A vibrant blend of turmeric, coriander, cumin, and more — essential for Caribbean-style curry dishes.
Dasheen (Taro Root)
A starchy root veggie used in soups and porridges. Rich in fiber and a staple in ground provision mixes.
Dill
Light and citrusy, dill brightens up seafood, salads, and pickled vegetable recipes.
Dumplings
Soft, chewy, and perfect in soups or fried. Dumplings are comfort food in Caribbean cuisine.
Egg
A breakfast staple and binder in many dishes. Scrambled, boiled, or mixed into batters and fritters.
Eggplant
Meaty and mild, eggplant soaks up flavors beautifully. Often stewed or roasted with spices and herbs.
Escovitch Sauce
A spicy, tangy vinegar-based sauce made with peppers and onions — perfect for topping fried fish.
Fennel
Lightly licorice-flavored and crunchy, fennel adds complexity to roasted veggies and seafood dishes.
Fish
From red snapper to kingfish, fresh or salted — fish is a cornerstone of Caribbean meals.
Flour
Wheat, cassava, banana or breadfruit — flour is used in breads, dumplings, fritters, and more.
Garlic
Pungent and savory, garlic is at the heart of almost every Caribbean marinade, sauce, and stew.
Ginger
Spicy and warming, fresh ginger is used in drinks, sauces, and as a bold seasoning for meats and veggies.
Goat
Goat meat is lean and flavorful, starring in iconic dishes like curried goat and pepperpot.
Green Banana
Boiled and served like potatoes, green bananas are a starchy side rich in fiber and potassium.
Green Peas
Sweet and tender, green peas add color and lightness to rice dishes, stews, and salads.
Green Seasoning
A bold Caribbean marinade made with fresh herbs, garlic, and peppers — a flavor base for meats, poultry, and seafood.
Ground Beef
Versatile and flavorful, ground beef is used in stews, patties, meatballs, and quick sautés.
Hot Pepper
Bring the heat with scotch bonnet, habanero, or bird’s eye peppers — essential for true island flavor.
Jackfruit
A tropical fruit with a meaty texture, perfect as a plant-based meat alternative in savory dishes.
Jerk Seasoning
Smoky, spicy, and rich — jerk seasoning is the signature flavor of Caribbean BBQ and grilled meats.
Jute Leaves (Lalo)
Also known as lalo, these mucilaginous greens are used in soups and traditional Haitian dishes.
Kale
Hearty and nutritious, kale stands up well to braising and is often sautéed with garlic and spices.
Kidney Beans
Earthy and filling, kidney beans are a staple in Caribbean rice and peas and meat stews.
Lamb
Rich and tender, lamb adds bold flavor to stews, curries, and festive island meals.
Leek
Mild and onion-like, leeks bring subtle sweetness to soups, sautés, and rice dishes.
Lemon
Bright and tangy, lemon juice and zest are used in dressings, marinades, and seafood recipes.
Lime
A Caribbean cooking essential — lime adds zest to meats, sauces, juices, and more.
Mango
Sweet and juicy, mango is used in salsas, chutneys, desserts, and refreshing beverages across the Caribbean.
Mint
Fresh and cooling, mint is perfect in teas, sauces, and to balance spicy or rich dishes.
Mutton
A rich and flavorful red meat used in traditional Caribbean curries and hearty stews.
Mustard Greens
Spicy and peppery, mustard greens are great sautéed or simmered with garlic and onions.
Nutmeg
Aromatic and slightly sweet, nutmeg is used in baked goods, porridges, and spice blends like jerk and curry.
Okra
Also known as lady fingers, okra is a staple in Caribbean stews and soups, adding body and nutrients.
Onion
A flavor base in nearly every dish, onions bring sweetness and depth to sauces, soups, and stir-fries.
Oregano
Earthy and aromatic, oregano complements grilled meats, tomato-based sauces, and stews.
Papaya
Sweet and juicy, papaya is great in tropical fruit salads or green as a tenderizer in savory dishes.
Parsley
Fresh and slightly peppery, parsley is used in green seasoning and to garnish countless Caribbean meals.
Pasta
A pantry staple for easy weekday dinners — great with Caribbean-inspired sauces, veggies, or seafood.
Pigeon Peas
Nutty and hearty, pigeon peas are a traditional ingredient in rice dishes and stews across the Caribbean.
Pineapple
Sweet, tangy, and tropical — pineapple shines in salsas, glazes, desserts, and grilled dishes.
Plantain
Green or ripe, plantains are fried, boiled, or mashed for a sweet or savory side with any Caribbean meal.
Pork
Used in stews, jerk dishes, or roasted — pork is flavorful and tender when seasoned with bold island spices.
Pumpkin
Rich in vitamins and perfect for soups, fritters, or as a creamy side — Caribbean pumpkin is a fall favorite.
Red Snapper
A Caribbean favorite — this flavorful fish is best steamed, grilled, or fried and served with bold sauces.
Rice
The foundation of many Caribbean meals — plain, seasoned, or paired with peas, rice is a must-have staple.
Rosemary
Fragrant and piney, rosemary adds robust flavor to meats, root vegetables, and savory baked dishes.
Saltfish
Salt-cured cod used in beloved Caribbean dishes like ackee and saltfish, fritters, or buljol.
Scallion
Milder than onions, scallions (green onions) are essential in green seasoning and marinades.
Scotch Bonnet
Fruity, fiery, and unmistakable — this pepper is the bold heart of Caribbean spice.
Shrimp
Quick-cooking and flavorful, shrimp stars in seafood stews, curries, and garlic butter dishes.
Spinach
Rich in iron and quick to cook, spinach is delicious steamed, sautéed, or blended into soups.
Sweet Potato
Sweet and earthy, these tubers shine in stews, purées, bakes, and even desserts.
Thyme
Earthy and fragrant, thyme is the backbone of countless Caribbean spice blends and stews.
Tomato
Fresh or stewed, tomatoes add body, tang, and a pop of color to sauces, soups, and rice dishes.
Turmeric
Golden, earthy, and anti-inflammatory — turmeric adds color and depth to rice and spice blends.
Yam
Starchy and filling, yams are a Caribbean comfort food — perfect boiled, mashed, or stewed.
Zucchini
Light and tender, zucchini cooks quickly and adds subtle flavor to stir-fries and sautéed veggies.
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