Papaya, Eggplant, and Watercress Stew: A Hearty and Nutritious Caribbean Dish
Caribbean cuisine is known for its rich flavors, vibrant colors, and the use of fresh, wholesome ingredients. One dish that truly embodies these qualities is Papaya, Eggplant, and Watercress Stew. This hearty and nutrient-packed stew is not only delicious but also offers an excellent way to enjoy green papaya, eggplant, and watercress—a trio of ingredients celebrated for their health benefits. Whether served with rice or root vegetables, this dish is a comforting and satisfying meal for any occasion.
Why You’ll Love This Stew
- Rich in Nutrients: Green papaya is packed with enzymes and vitamins, eggplant is an excellent source of fiber, and watercress is loaded with antioxidants.
- Flavorful and Aromatic: Infused with garlic, thyme, onions, and fresh parsley, this stew boasts a delightful blend of Caribbean flavors.
- Easy to Make: With simple ingredients and straightforward steps, you can prepare this wholesome dish in under an hour.
- Customizable: You can add mushrooms or adjust the spice level to your liking.
Ingredients & Their Benefits
- Green Papaya: A fantastic source of enzymes like papain, which aids digestion and provides a slightly firm texture to the stew.
- Eggplant: Offers a creamy texture when cooked and is rich in fiber and antioxidants.
- Watercress: A peppery green that adds a fresh, slightly spicy kick and is full of vitamins A and C.
- Coconut Oil: Enhances the tropical flavors and provides healthy fats.
- Garlic: Adds depth and has numerous health benefits, including immune-boosting properties.
- Parsley & Thyme: Fresh herbs that elevate the dish with aromatic notes.
- Onions & Tomatoes: Provide a sweet and tangy balance to the dish.
- Hot Pepper (Optional): Adds a kick of heat, adjustable to taste. You can also use Noubess Hot and Spicy Sauce.
- Lemon Juice & Zest: Brings a touch of acidity to balance flavors.
- Oyster Sauce (Optional): Adds umami and enhances the overall taste profile.
Instructions
- Prepare the Ingredients:
- Peel the green papaya, remove the seeds and membrane, dice, and set aside.
- Peel and dice the eggplant into small pieces.
- Cook the Eggplant:
- In a saucepan, add enough water to cover the diced eggplant. (It may float, but that’s okay.)
- Bring to a boil and cook until fully tender.
- Sauté the Aromatics:
- In a large heavy-bottom saucepan or Dutch oven, heat coconut oil over medium heat.
- Add diced papaya, garlic, parsley, thyme, and onions. Cook for about 10 minutes, stirring occasionally.
- Add Tomatoes and Watercress:
- Stir in the diced fresh tomatoes and optional hot pepper.
- Add chopped watercress and let the mixture cook for 7–10 minutes.
- Incorporate Eggplant and Seasoning:
- Drain the cooked eggplant, reserving about 2 cups of the cooking water.
- Mash the eggplant with a potato masher and add it to the papaya mixture.
- Add salt, pepper, lemon juice, and optional oyster sauce. Stir well and let cook for 3–5 minutes.
- Simmer to Perfection:
- Pour in the reserved eggplant water and lower the heat.
- Let the stew cook for 35–45 minutes, allowing the flavors to meld and the liquid to reduce significantly.
- In the last few minutes of cooking, stir in the lemon zest.
- Serve and Enjoy:
- Serve hot with rice or root vegetables for a complete meal.
Pairings
- Rice: Steamed white or brown rice makes a perfect side.
- Root Vegetables: Serve with yams, sweet potatoes, or cassava for added heartiness.
- Grilled Fish: Complements the stew with a light and savory contrast.
- Plantains: Fried or boiled plantains add a touch of sweetness to balance the flavors.
Substitutions
- Papaya: Can be substituted with chayote or green mango for a similar texture.
- Eggplant: Zucchini or squash can be used if eggplant is unavailable.
- Watercress: Arugula or spinach provides a slightly different but still nutritious alternative.
- Oyster Sauce: Soy sauce or tamari for a vegetarian-friendly option.
Storage & Reheating
- Refrigeration: Store leftovers in an airtight container for up to 3 days.
- Freezing: This stew freezes well for up to 2 months. Store in portioned containers for easy reheating.
- Reheating: Warm on the stove over medium heat, adding a bit of water or broth if needed to loosen the consistency.
Final Thoughts
Papaya, Eggplant, and Watercress Stew is a delightful combination of textures and flavors that showcases the beauty of Caribbean cuisine. Whether you’re looking for a nutritious meal or a new way to enjoy papaya and eggplant, this dish is a must-try. Give it a go and let us know how you liked it!
Looking for more Caribbean recipes? Explore our collection of delicious and healthy dishes on Caribbean Green Living!
Papaya, Eggplant and Watercress Stew
A flavorful and nutritious Caribbean stew made with green papaya, eggplant, and watercress. Perfectly seasoned with fresh herbs and spices, this hearty dish pairs well with rice or root vegetables.
Equipment
- Large saucepan or Dutch oven
- Medium saucepan
- Wooden Spoon or Spatula
- Potato Masher
- Spoons
Ingredients
- 1 – 1 ½ pound green papaya
- 1 ½ pounds eggplant
- 4- ounce bag or 113 gram watercress chopped
- 3 tablespoons coconut oil
- 3 garlic cloves finely chopped
- 2 tablespoon fresh parsley finely chopped
- 1 teaspoon thyme leaves chopped
- 1 cup onions sliced
- 1 ½ cup diced fresh tomatoes
- Hot pepper 1 – 2 thin slice, optional
- Salt and pepper to taste
- 1 tablespoon lemon juice
- 2 tablespoons oyster sauce optional
- 1/4 teaspoon lemon zest
Instructions
Prepare the Ingredients:
- Peel the green papaya, remove the seeds and membrane, dice, and set aside.
- Peel and dice the eggplant into small pieces.
Cook the Eggplant:
- In a saucepan, add enough water to cover the diced eggplant. (It may float, but that’s okay.)
- Bring to a boil and cook until fully tender.
Sauté the Aromatics:
- In a large heavy-bottom saucepan or Dutch oven, heat coconut oil over medium heat.
- Add diced papaya, garlic, parsley, thyme, and onions. Cook for about 10 minutes, stirring occasionally.
Add Tomatoes and Watercress:
- Stir in the diced fresh tomatoes and optional hot pepper.
- Add chopped watercress and let the mixture cook for 7–10 minutes.
Incorporate Eggplant and Seasoning:
- Drain the cooked eggplant, reserving about 2 cups of the cooking water.
- Mash the eggplant with a potato masher and add it to the papaya mixture.
- Add salt, pepper, lemon juice, and optional oyster sauce. Stir well and let cook for 3–5 minutes.
Simmer to Perfection:
- Pour in the reserved eggplant water and lower the heat.
- Let the stew cook for 35–45 minutes, allowing the flavors to meld and the liquid to reduce significantly.
- In the last few minutes of cooking, stir in the lemon zest.
Serve and Enjoy:
- Serve hot with rice or root vegetables for a complete meal.
Notes
Pairings
- Rice: Steamed white or brown rice makes a perfect side.
- Root Vegetables: Serve with yams, sweet potatoes, or cassava for added heartiness.
- Grilled Fish: Complements the stew with a light and savory contrast.
- Plantains: Fried or boiled plantains add a touch of sweetness to balance the flavors.
Substitutions
- Papaya: Can be substituted with chayote or green mango for a similar texture.
- Eggplant: Zucchini or squash can be used if eggplant is unavailable.
- Watercress: Arugula or spinach provides a slightly different but still nutritious alternative.
- Oyster Sauce: Soy sauce or tamari for a vegetarian-friendly option.
Storage & Reheating
- Refrigeration: Store leftovers in an airtight container for up to 3 days.
- Freezing: This stew freezes well for up to 2 months. Store in portioned containers for easy reheating.
- Reheating: Warm on the stove over medium heat, adding a bit of water or broth if needed to loosen the consistency.
Nutrition
Serving: 1gramsCalories: 135kcalCarbohydrates: 18gProtein: 3gFat: 7gSaturated Fat: 6gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 182mgPotassium: 563mgFiber: 5gSugar: 10gVitamin A: 1550IUVitamin C: 52mgCalcium: 61mgIron: 1mg
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Tried this recipe?Let us know how it was!
Tried this recipe?Mention @noubesscaribbean or tag #noubesscaribbean!
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
Time to stock up your Pantry! Shop Noubess.comCheck out Noubess Shop!
Corn Allergy:
Always choose ingredients without corn or corn derivatives.
Originally published on October 19, 2015. Revised and republish.
