25+ Traditional Caribbean Lunch Recipes You Have to Try

Caribbean cuisine is a vibrant fusion of cultures, spices, and ingredients that have evolved over centuries.

Whether you’re craving the smoky heat of jerk chicken, the rich flavors of coconut milk, or the sweet zest of tropical fruits, the Caribbean offers a variety of dishes that will transport your taste buds straight to the islands.

In this blog post, we’ve gathered over 25 mouthwatering Caribbean lunch recipes that showcase the best the region has to offer.

From hearty stews to fresh seafood dishes, these recipes will add a burst of tropical flavor to your midday meal.

Whether you’re planning a casual lunch with friends or preparing a special family feast, these recipes are perfect for bringing a taste of the Caribbean to your table.

So, grab your apron and get ready to cook up some of the most delicious and flavorful lunches from the Caribbean islands.

Each recipe is packed with spices, herbs, and fresh ingredients that will have you feeling like you’re on a sunny beach, enjoying the breeze with every bite.

25+ Traditional Caribbean Lunch Recipes You Have to Try

Caribbean lunches are not just meals; they are an experience.

The use of vibrant spices, fresh seafood, and tropical ingredients makes each dish a celebration of the islands’ rich culinary heritage.

From quick and easy meals to more elaborate feasts, there’s something for everyone in Caribbean cuisine.

These 25+ recipes offer a perfect blend of traditional flavors and modern twists, giving you a wide range of options to try and savor.

So, whether you’re a seasoned fan of Caribbean food or a newcomer to the flavors of the islands, these recipes are sure to inspire you to cook, share, and enjoy meals that will make you feel like you’re on a Caribbean getaway.

Jamaican Jerk Chicken with Rice and Peas

Jamaican Jerk Chicken is a quintessential Caribbean dish, renowned for its bold flavors and aromatic spices. The chicken is marinated in a flavorful jerk seasoning blend, then grilled to perfection. Served with a side of rice and peas—a dish made with kidney beans, coconut milk, and scallions—this meal delivers a balance of spicy, savory, and comforting flavors. Perfect for a Caribbean-inspired lunch, this meal is vibrant, filling, and packed with tradition.

Ingredients:

• 4 chicken thighs (bone-in, skin-on)
• 2 tbsp jerk seasoning (store-bought or homemade)
• 1 tbsp olive oil
• 1 cup long-grain rice
• 1 cup coconut milk
• 1 can kidney beans (drained and rinsed)
• 2 sprigs thyme
• 1/2 onion (chopped)
• 1 Scotch bonnet pepper (optional)
• Salt and pepper to taste

Instructions:

1. Marinate the Chicken: Rub the jerk seasoning onto the chicken thighs. Let them marinate in the fridge for at least 2 hours (overnight for best flavor).
2. Cook the Rice and Peas: In a pot, combine rice, coconut milk, kidney beans, thyme, onion, and Scotch bonnet pepper. Add 2 cups of water, season with salt, and bring it to a boil. Reduce heat, cover, and simmer for 20-25 minutes, or until the rice is tender and the liquid is absorbed.
3. Grill the Chicken: Heat olive oil in a grill pan or on the barbecue. Grill the marinated chicken for 6-8 minutes per side until the chicken reaches an internal temperature of 165°F.
4. Serve: Plate the grilled jerk chicken with a generous serving of rice and peas on the side. Garnish with fresh parsley or additional thyme.

This Jamaican Jerk Chicken with Rice and Peas is a true celebration of Caribbean flavors. The smoky, spicy kick of the jerk seasoning pairs beautifully with the creamy, fragrant coconut rice. It’s a dish that will transport your taste buds straight to the Caribbean, offering a rich, satisfying meal that’s perfect for any lunch gathering. Whether you’re craving something bold or introducing new flavors to your family, this recipe delivers the authentic taste of the islands.

Trinidadian Doubles

Doubles are a popular street food from Trinidad, offering a unique combination of flavors with curried chickpeas (channa) served in soft, pillowy flatbreads called bara. This dish is light yet filling, making it an ideal choice for a satisfying Caribbean lunch. Spicy, tangy, and perfectly seasoned, Trinidadian Doubles brings the flavors of the island to your plate in an easy-to-make meal.

Ingredients for Bara:

• 2 cups all-purpose flour
• 1 tsp active dry yeast
• 1 tsp turmeric
• 1/2 tsp salt
• 1/2 cup warm water (adjust as needed)
• 1 tbsp oil (for frying)

Ingredients for Channa (Curried Chickpeas):

• 2 cups cooked chickpeas (or 1 can, drained)
• 1 tbsp oil
• 1 small onion (chopped)
• 2 garlic cloves (minced)
• 1 tsp cumin powder
• 1 tsp curry powder
• 1/2 tsp turmeric
• 1/4 tsp ground coriander
• 1-2 Scotch bonnet peppers (minced)
• Salt to taste
• 1/4 cup chopped cilantro
• 1/2 lemon (juiced)

Instructions:

1. Make the Bara: In a bowl, combine flour, yeast, turmeric, and salt. Gradually add warm water to form a dough, then knead until smooth. Cover and let rise for 1 hour. Once risen, divide the dough into small balls and roll them into flat discs. Heat oil in a frying pan and fry the discs until golden brown on both sides. Set aside.
2. Prepare the Channa: Heat oil in a saucepan and sauté the onion, garlic, and Scotch bonnet peppers until softened. Add cumin, curry powder, turmeric, coriander, and salt. Stir in the chickpeas and cook for 5 minutes. Add a little water if needed to achieve a stew-like consistency. Stir in cilantro and lemon juice for extra freshness.
3. Assemble the Doubles: Place a few spoonfuls of curried chickpeas on a bara, fold, and serve hot. You can garnish with tamarind or pepper sauce for added flavor.

Trinidadian Doubles are a delicious and flavorful Caribbean lunch option that showcases the perfect balance of textures and spices. The soft bara wraps around the warm, spiced chickpeas, making each bite a comforting combination of crispy, fluffy, and savory. It’s an ideal street-food-inspired lunch, and you can customize the level of heat to your liking. The dish embodies the rich culinary traditions of Trinidad, bringing bold, comforting flavors to your table.

Cuban Ropa Vieja with Rice

Ropa Vieja, or “old clothes,” is a classic Cuban dish that features tender shredded beef cooked in a rich, tomato-based sauce with onions, peppers, and olives. Served with a side of fluffy white rice, this dish is flavorful, hearty, and perfect for a filling Caribbean lunch. The slow-cooked beef melts in your mouth, and the savory sauce pairs perfectly with the rice, making this an irresistible meal.

Ingredients for Ropa Vieja:

• 2 lbs flank steak or brisket
• 1 onion (sliced)
• 1 bell pepper (sliced)
• 2 cloves garlic (minced)
• 1 can diced tomatoes
• 1/2 cup green olives (sliced)
• 1/4 cup capers
• 1 tsp cumin
• 1 tsp oregano
• 1 bay leaf
• 1/4 cup white wine vinegar
• 1 tbsp olive oil
• Salt and pepper to taste

Ingredients for Rice:

• 1 cup white rice
• 2 cups water
• Salt to taste

Instructions:

1. Cook the Beef: In a large pot, heat olive oil and brown the beef on both sides. Remove the beef and set aside. In the same pot, sauté onion, bell pepper, and garlic until softened. Add the diced tomatoes, olives, capers, cumin, oregano, and bay leaf. Return the beef to the pot and add enough water to cover the beef. Bring to a boil, reduce heat, and simmer for 2-3 hours, until the beef is tender and easily shreds.
2. Shred the Beef: Once the beef is cooked, remove it from the pot and shred it with two forks. Return the shredded beef to the pot and stir to combine with the sauce. Add vinegar, and salt, and adjust seasoning as needed.
3. Cook the Rice: In a separate pot, bring water to a boil. Add rice and salt, reduce heat, and cover. Simmer for 15 minutes, or until the rice is tender and the water is absorbed.
4. Serve: Serve the Ropa Vieja hot with a generous portion of rice.

Cuban Ropa Vieja with Rice is a flavorful and satisfying lunch that brings the vibrant taste of Cuba to your table. The slow-cooked beef, enriched with tomatoes, olives, and spices, creates a rich and savory sauce that pairs wonderfully with the fluffy white rice. This dish is an excellent choice for anyone looking for a comforting, flavorful meal that embodies the essence of Caribbean cuisine. Whether you’re hosting a gathering or preparing a special family lunch, Ropa Vieja is sure to impress with its depth of flavor and satisfying textures.

Bahamian Rock Lobster Salad

Bahamian Rock Lobster Salad is a refreshing, light, and flavorful dish that brings the taste of the ocean to your lunch table. The lobster, often sweeter and more tender than regular lobster, is boiled and then combined with fresh vegetables, a zesty dressing, and a hint of spice. This salad is a perfect balance of seafood and vegetables, offering a satisfying yet healthy meal, ideal for a tropical Caribbean lunch.

Ingredients:

• 1 lb Bahamian rock lobster tails (or regular lobster)
• 1 avocado (diced)
• 1/2 red bell pepper (diced)
• 1/4 red onion (finely chopped)
• 1/2 cucumber (diced)
• 1 cup mixed greens (e.g., arugula, spinach)
• 1 tbsp olive oil
• 2 tbsp fresh lime juice
• 1 tsp Dijon mustard
• 1/2 tsp hot sauce (optional)
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Cook the Lobster: Bring a pot of salted water to a boil. Add the lobster tails and cook for 5-7 minutes until they are pink and opaque. Drain and allow the lobster to cool, then remove the meat from the shells and chop into bite-sized pieces.
2. Prepare the Salad: In a large mixing bowl, combine the lobster meat, avocado, red bell pepper, red onion, cucumber, and mixed greens.
3. Make the Dressing: In a small bowl, whisk together olive oil, lime juice, Dijon mustard, hot sauce, salt, and pepper.
4. Toss and Serve: Pour the dressing over the salad and gently toss to combine. Garnish with fresh cilantro and serve immediately.

Bahamian Rock Lobster Salad is a perfect Caribbean lunch for those seeking a fresh, light, and flavorful option. The sweetness of the lobster pairs perfectly with the creamy avocado, crunchy vegetables, and the tangy lime dressing. This dish is not only a celebration of the rich seafood available in the Caribbean, but also a great choice for a healthy meal that is both filling and refreshing. Whether enjoyed by the beach or at home, this salad will transport you to the sunny shores of the Bahamas with every bite.

Puerto Rican Mofongo with Pork

Mofongo is a beloved Puerto Rican dish made from fried green plantains, mashed with garlic, and mixed with a savory broth. This dish is often paired with various meats, and for this version, we’ve included crispy fried pork. The combination of the crunchy plantains and tender pork creates a rich and flavorful dish, making Mofongo a hearty and fulfilling lunch that showcases Puerto Rican cuisine at its best.

Ingredients:

• 3 green plantains (peeled and sliced)
• 1 lb pork shoulder (cubed)
• 4 garlic cloves (minced)
• 1/4 cup olive oil
• 1/2 cup chicken broth (or pork broth)
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp cumin
• 1/2 cup chicken fat or butter
• Fresh cilantro for garnish

Instructions:

1. Fry the Plantains: Heat olive oil in a frying pan over medium heat. Fry the plantain slices until golden brown and crispy, about 3-4 minutes per side. Drain on paper towels and set aside.
2. Cook the Pork: In the same pan, add the cubed pork and season with salt, pepper, and cumin. Cook until browned and crispy on all sides, about 8-10 minutes. Remove from the pan and set aside.
3. Prepare the Mofongo: In a large mortar and pestle (or a food processor), mash the fried plantains with minced garlic, chicken broth, and chicken fat or butter until smooth. Add more broth if necessary to achieve a smooth but slightly chunky consistency.
4. Serve: Serve the mashed plantains on a plate, topped with the crispy pork. Garnish with fresh cilantro and serve immediately.

Puerto Rican Mofongo with Pork is a deliciously satisfying lunch that perfectly embodies the flavors of Puerto Rico. The mashed plantains, rich with garlic and broth, pair wonderfully with the crispy, tender pork, creating a hearty and flavorful meal. Whether you’re looking for a comforting dish or something to impress guests, Mofongo provides an authentic taste of Puerto Rican cuisine that’s both flavorful and filling. The combination of textures and seasonings makes this dish an unforgettable lunch experience.

Haitian Griot with Pikliz

Haitian Griot is a flavorful dish of marinated and fried pork, often served with Pikliz, a spicy Haitian relish made from pickled vegetables. This hearty, flavorful dish brings a perfect balance of tender, crispy pork and a zesty, tangy pickle that complements the richness of the meat. The pork is marinated in a citrusy, aromatic sauce, making it flavorful and tender, while Pikliz adds a perfect spicy kick. It’s an iconic Caribbean dish, perfect for a filling and satisfying lunch.

Ingredients for Griot:

• 2 lbs pork shoulder (cut into cubes)
• 1 onion (chopped)
• 1 orange (juiced)
• 1 lime (juiced)
• 4 garlic cloves (minced)
• 2 tsp thyme
• 2 tsp scotch bonnet pepper (minced)
• 1/4 cup vegetable oil
• Salt and pepper to taste

Ingredients for Pikliz:

• 1 small cabbage (shredded)
• 2 carrots (shredded)
• 1 onion (sliced)
• 1 bell pepper (sliced)
• 1 Scotch bonnet pepper (sliced)
• 1 cup white vinegar
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp sugar

Instructions:

1. Marinate the Pork: In a large bowl, combine the pork cubes with onion, orange juice, lime juice, garlic, thyme, Scotch bonnet pepper, salt, and pepper. Cover and refrigerate for at least 4 hours, preferably overnight, to allow the flavors to marinate.
2. Fry the Pork: Heat vegetable oil in a frying pan over medium heat. Add the marinated pork and fry for 10-15 minutes, turning occasionally, until golden brown and crispy on the outside. Remove from the oil and drain on paper towels.
3. Prepare the Pikliz: In a separate bowl, combine the shredded cabbage, carrots, onion, bell pepper, and Scotch bonnet pepper. Add vinegar, salt, black pepper, and sugar. Mix well and let it sit for at least an hour to allow the flavors to develop.
4. Serve: Plate the fried Griot and serve with a generous portion of Pikliz on the side. Enjoy with rice or fried plantains.

Haitian Griot with Pikliz is a dish that brings vibrant, bold flavors together in a perfect balance of rich, crispy pork and tangy, spicy pickle. The tender pork, marinated in citrus and herbs, has a deep, savory taste that pairs beautifully with the crisp, spicy Pikliz. This dish is perfect for a festive lunch or a weekend family meal, offering an authentic taste of Haitian cuisine that will leave everyone satisfied. The combination of spicy, sour, and savory notes makes it a memorable and flavorful Caribbean lunch.

Jamaican Jerk Chicken with Rice and Peas

Jamaican Jerk Chicken is an iconic dish known for its bold, smoky, and spicy flavors. The chicken is marinated in a blend of aromatic spices, including allspice, thyme, ginger, and Scotch bonnet peppers, and then grilled to perfection. Served with rice and peas, a flavorful side dish made with coconut milk, kidney beans, and thyme, this meal is a true Caribbean classic. It’s perfect for a satisfying lunch full of vibrant flavors.

Ingredients for Jerk Chicken:

• 4 chicken thighs (bone-in, skin-on)
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 2 scallions (chopped)
• 1 Scotch bonnet pepper (seeded and chopped)
• 1 tbsp fresh thyme
• 1 tbsp allspice
• 1 tsp ginger (grated)
• 2 tbsp soy sauce
• 1 tbsp brown sugar
• 1 tbsp olive oil
• 2 tbsp lime juice
• Salt and pepper to taste

Ingredients for Rice and Peas:

• 1 cup long-grain white rice
• 1 can kidney beans (drained and rinsed)
• 1 can coconut milk (13.5 oz)
• 2 cups water
• 1 scallion (chopped)
• 1 sprig thyme
• 2 garlic cloves (minced)
• 1 tsp salt
• 1/2 tsp black pepper

Instructions:

1. Marinate the Chicken: In a food processor, blend the onion, garlic, scallions, Scotch bonnet pepper, thyme, allspice, ginger, soy sauce, brown sugar, lime juice, salt, and pepper into a smooth marinade. Coat the chicken thighs with the marinade, cover, and refrigerate for at least 4 hours or overnight.
2. Cook the Rice and Peas: In a pot, combine the rice, kidney beans, coconut milk, water, scallion, thyme, garlic, salt, and pepper. Bring to a boil, then reduce the heat to low. Cover and cook for 20-25 minutes, or until the rice is tender and the liquid is absorbed.
3. Grill the Chicken: Preheat the grill to medium-high heat. Grill the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F and the skin is crispy.
4. Serve: Serve the jerk chicken alongside a generous portion of rice and peas. Garnish with fresh thyme and enjoy!

Jamaican Jerk Chicken with Rice and Peas is the ultimate Caribbean comfort food. The smoky, spicy chicken is bursting with flavor from the marinade, while the rice and peas add a creamy, fragrant side to balance the heat. This dish is perfect for a flavorful and filling lunch, ideal for outdoor barbecues or a cozy indoor meal. Whether you’re looking to spice up your week or enjoy a traditional Caribbean meal, this recipe delivers all the rich and vibrant flavors of Jamaica.

Cuban Ropa Vieja

Ropa Vieja, a Cuban classic, is a delicious dish made with slow-cooked shredded beef in a savory tomato-based sauce, flavored with onions, bell peppers, garlic, olives, and a touch of cumin. The name “Ropa Vieja” translates to “old clothes” due to the shredded appearance of the beef, but the dish itself is full of rich, deep flavors. Served with white rice and fried plantains, this dish is hearty, comforting, and perfect for lunch.

Ingredients:

• 2 lbs flank steak or skirt steak
• 1 onion (sliced)
• 1 bell pepper (sliced)
• 4 garlic cloves (minced)
• 1 can diced tomatoes (14.5 oz)
• 1/2 cup green olives (pitted and sliced)
• 1/4 cup capers
• 1/2 cup dry white wine
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp oregano
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook the Beef: In a large pot, add the flank steak and cover with water. Bring to a boil, then reduce to a simmer. Cook for 1-2 hours, until the beef is tender and easily shreds with a fork. Remove the beef from the pot, reserve some broth, and shred the beef into bite-sized pieces.
2. Make the Sauce: In a large skillet, heat olive oil over medium heat. Add the onions, bell peppers, and garlic and sauté for about 5 minutes, until softened. Add the tomatoes, olives, capers, white wine, cumin, paprika, and oregano. Let it simmer for 10 minutes to combine the flavors.
3. Combine Beef and Sauce: Add the shredded beef to the skillet with the sauce. Stir to combine, and add a bit of the reserved beef broth if needed to keep the mixture moist. Simmer for 20 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.
4. Serve: Serve Ropa Vieja over white rice with a side of fried plantains for a complete meal.

Cuban Ropa Vieja is a hearty and flavorful dish that is a true comfort food staple in Cuban cuisine. The tender shredded beef soaked in a rich tomato sauce is a savory delight, while the addition of olives and capers gives the dish a delightful tang. Served with rice and plantains, this dish is perfect for a fulfilling Caribbean lunch that will leave you satisfied and craving more. The slow-cooked beef creates a deep, comforting flavor, making Ropa Vieja a must-try for any fan of Cuban food.

Trinidadian Doubles with Curry Chickpeas

Doubles is a popular street food in Trinidad, consisting of soft, fluffy flatbreads (bara) filled with spicy curry chickpeas (channa). This dish is often enjoyed as a quick lunch or snack and is packed with vibrant flavors. The dough is deep-fried to a golden crisp, while the chickpeas are cooked in a fragrant curry sauce with a blend of spices. Served with a tangy tamarind sauce and pepper sauce, Doubles are a tasty and satisfying Caribbean lunch.

Ingredients for Bara (Flatbread):

• 2 cups all-purpose flour
• 1 tsp baking powder
• 1 tsp ground turmeric
• 1 tsp cumin
• 1/2 tsp salt
• 1/2 cup warm water (or as needed)
• Oil for frying

Ingredients for Curry Channa (Chickpeas):

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 tbsp curry powder
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1 scotch bonnet pepper (finely chopped, optional)
• 1 tbsp vegetable oil
• 1 cup water
• Salt to taste

Tamarind Sauce and Pepper Sauce:

• 2 tbsp tamarind concentrate
• 1 tbsp brown sugar
• 1 tbsp vinegar
• 1 tbsp hot pepper sauce (optional)

Instructions:

1. Make the Bara Dough: In a large bowl, mix the flour, baking powder, turmeric, cumin, and salt. Gradually add warm water and knead into a soft dough. Cover with a damp cloth and let it rest for 30 minutes.
2. Prepare the Curry Channa: Heat oil in a pot over medium heat. Add the onions and garlic, and sauté for about 5 minutes until softened. Stir in the curry powder, cumin, coriander, and scotch bonnet pepper. Add the chickpeas and water, and cook for 10-15 minutes, allowing the sauce to thicken. Season with salt to taste.
3. Fry the Bara: Heat oil in a pan for frying. Divide the dough into small balls and flatten them into discs. Fry the bara until golden brown and puffed up, about 2-3 minutes per side. Remove and drain on paper towels.
4. Assemble the Doubles: Place a piece of bara on a plate, spoon a generous amount of curry channa on top, and drizzle with tamarind sauce and pepper sauce. Serve immediately.

Trinidadian Doubles with Curry Chickpeas is a mouthwatering Caribbean street food that combines flavorful spices with soft, warm flatbread. The curried chickpeas are aromatic and satisfying, while the fluffy bara provides a perfect base for the spicy filling. Topped with tangy tamarind sauce and a kick of pepper sauce, Doubles make for an irresistible and flavorful lunch option. This dish is a true taste of Trinidad and Tobago, offering a delightful mix of textures and vibrant flavors that will transport you to the Caribbean with every bite.

Bahama Mama’s Conch Salad

Conch salad is a beloved dish in the Bahamas, celebrated for its fresh, vibrant flavors. The dish features tender conch meat combined with diced vegetables such as tomatoes, bell peppers, onions, and cucumbers, dressed with citrus juices and spicy Scotch bonnet peppers. This refreshing, tangy salad is perfect for a light and healthy lunch, bursting with tropical flavors that transport you straight to the islands.

Ingredients:

• 1 lb fresh conch (or canned conch, drained)
• 1/2 cup red bell pepper (diced)
• 1/2 cup yellow bell pepper (diced)
• 1/2 cup cucumber (diced)
• 1/4 cup red onion (diced)
• 1-2 Scotch bonnet peppers (seeded and finely chopped)
• 1/4 cup fresh lime juice
• 1/4 cup fresh orange juice
• 1 tbsp apple cider vinegar
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp fresh parsley (chopped)

Instructions:

1. Prepare the Conch: If using fresh conch, tenderize it by pounding it with a meat mallet or by boiling it for about 30 minutes. Once tender, slice the conch into small bite-sized pieces.
2. Combine the Salad: In a large bowl, combine the diced conch, red bell pepper, yellow bell pepper, cucumber, red onion, and Scotch bonnet peppers.
3. Dress the Salad: In a small bowl, whisk together the lime juice, orange juice, apple cider vinegar, salt, and black pepper. Pour the dressing over the conch and vegetable mixture and toss gently to combine.
4. Serve: Garnish with fresh chopped parsley and serve chilled, ideally with some crispy crackers or as a standalone dish.

Bahama Mama’s Conch Salad is a refreshing and vibrant dish that captures the essence of the Caribbean with every bite. The tender, slightly sweet conch meat paired with the zesty citrus dressing and spicy kick from the Scotch bonnet peppers creates a delightful balance of flavors. This salad is light yet satisfying, making it an ideal lunch option on a warm day. Whether you’re enjoying it by the beach or at home, this Bahamian specialty will bring the tropical sunshine right to your table.

Jamaican Escovitch Fish

Escovitch Fish is a Jamaican favorite that combines crispy fried fish with a tangy, pickled vegetable topping. The fish is typically seasoned with a variety of Caribbean spices, fried until golden and crispy, and then topped with a flavorful escovitch sauce made from vinegar, carrots, onions, and Scotch bonnet peppers. This dish is served with traditional sides such as bammy (cassava flatbread) or fried dumplings and is perfect for a delicious and satisfying lunch.

Ingredients for Fish:

• 4 whole snapper or tilapia (cleaned and scaled)
• 1 tbsp salt
• 1 tsp black pepper
• 1 tsp paprika
• 1 tbsp all-purpose seasoning
• 1 cup flour (for dredging)
• Oil for frying

Ingredients for Escovitch Sauce:

• 1 onion (sliced thin)
• 1 carrot (julienned)
• 1 bell pepper (sliced thin)
• 2 cloves garlic (minced)
• 2 Scotch bonnet peppers (sliced thin)
• 1 cup white vinegar
• 1/2 cup water
• 1 tsp sugar
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp fresh thyme

Instructions:

1. Prepare the Fish: Season the fish with salt, black pepper, paprika, and all-purpose seasoning. Dredge each fish in flour, shaking off the excess.
2. Fry the Fish: Heat oil in a large skillet over medium-high heat. Fry the fish for 4-5 minutes per side until golden and crispy. Remove the fish from the skillet and drain on paper towels.
3. Make the Escovitch Sauce: In a separate pot, heat a small amount of oil over medium heat. Add the onion, carrot, bell pepper, garlic, and Scotch bonnet peppers, and sauté for 3-4 minutes until the vegetables soften. Add the vinegar, water, sugar, salt, pepper, and thyme, and bring to a simmer. Cook for 5-7 minutes until the sauce thickens slightly.
4. Assemble the Dish: Place the fried fish on a serving platter and pour the escovitch sauce over the fish. Serve hot with bammy or fried dumplings.

Jamaican Escovitch Fish is a flavorful and zesty dish that offers a perfect blend of crispy fried fish and tangy, pickled vegetables. The escovitch sauce elevates the dish, adding a lively balance of acidity and spice, while the fried fish provides a satisfying crunch. Paired with traditional Caribbean sides like bammy or fried dumplings, this meal is a deliciously hearty option for lunch that showcases the vibrant flavors of Jamaica.

Caribbean Callaloo Soup

Callaloo soup is a hearty, nutritious Caribbean dish made from callaloo (a leafy green similar to spinach), combined with a medley of vegetables, herbs, and sometimes meat or seafood. This rich soup is a popular comfort food throughout the Caribbean, with variations depending on the region. The soup is often flavored with coconut milk, making it creamy and velvety, while seasonings such as thyme, garlic, and Scotch bonnet pepper add depth and heat.

Ingredients:

• 2 cups callaloo (or spinach as a substitute)
• 1 medium onion (chopped)
• 2 cloves garlic (minced)
• 1 medium carrot (diced)
• 2 medium potatoes (diced)
• 1/2 cup coconut milk
• 4 cups vegetable broth (or chicken broth)
• 1 sprig thyme
• 1 Scotch bonnet pepper (whole, optional)
• Salt and black pepper to taste
• 1 tbsp olive oil

Instructions:

1. Sauté the Vegetables: In a large pot, heat olive oil over medium heat. Add the onions, garlic, carrots, and potatoes, and sauté for 5-7 minutes until softened.
2. Simmer the Soup: Add the vegetable broth, coconut milk, thyme, Scotch bonnet pepper, salt, and black pepper to the pot. Bring to a boil, then reduce to a simmer. Let it cook for about 20 minutes, or until the potatoes are tender.
3. Add the Callaloo: Stir in the callaloo (or spinach) and cook for an additional 5 minutes, until the leaves are wilted and tender.
4. Serve: Remove the Scotch bonnet pepper (if used) and discard. Serve the soup hot, garnished with additional thyme if desired.

Caribbean Callaloo Soup is a flavorful, wholesome dish that combines the earthy taste of callaloo with the creamy richness of coconut milk. The soup is comforting, with the perfect balance of spices and heat from the Scotch bonnet pepper, while the vegetables add texture and freshness. This soup is an ideal choice for a satisfying lunch, whether you’re looking for something light yet filling or craving a taste of the tropics. It’s the perfect combination of vibrant flavors and nutritious ingredients, making it a must-try Caribbean classic.

Caribbean Jerk Chicken Salad

Jerk Chicken Salad is a bold and flavorful dish that features marinated chicken seasoned with the iconic jerk spices of the Caribbean. The chicken is grilled to perfection, served on a bed of mixed greens, and topped with fresh vegetables, mango, and a tangy lime vinaigrette. This salad is a vibrant fusion of smoky, spicy chicken and tropical fruits, making it the perfect option for a satisfying and healthy Caribbean lunch.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 2 tbsp jerk seasoning (store-bought or homemade)
• 4 cups mixed greens (lettuce, spinach, arugula)
• 1 mango (peeled and diced)
• 1 red bell pepper (sliced thin)
• 1 cucumber (sliced thin)
• 1/2 red onion (sliced thin)
• 1/4 cup fresh cilantro (chopped)

For the Dressing:

• 3 tbsp lime juice
• 2 tbsp olive oil
• 1 tsp honey
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Marinate the Chicken: Rub the chicken breasts with olive oil and jerk seasoning, ensuring they are evenly coated. Let the chicken marinate for at least 30 minutes (or up to overnight for more intense flavor).
2. Grill the Chicken: Heat a grill or grill pan over medium-high heat. Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing.
3. Assemble the Salad: In a large salad bowl, combine the mixed greens, mango, bell pepper, cucumber, and red onion. Toss gently to combine.
4. Make the Dressing: In a small bowl, whisk together lime juice, olive oil, honey, salt, and black pepper.
5. Serve: Top the salad with the sliced jerk chicken and drizzle with the lime dressing. Garnish with fresh cilantro and serve immediately.

Caribbean Jerk Chicken Salad is a flavorful and refreshing meal that combines the smoky, spicy kick of jerk chicken with the sweetness of mango and a zesty lime dressing. It’s a perfect lunch option that balances heat, sweetness, and crunch, making it both satisfying and light. This salad not only offers a delightful burst of Caribbean flavors but also provides a healthy and vibrant meal that can be enjoyed during warm weather or any time you crave tropical-inspired cuisine.

Trinidadian Doubles

Doubles are a popular street food in Trinidad, consisting of two soft, pillowy flatbreads filled with a spiced chickpea curry. The dish is often served with a variety of condiments like tamarind sauce, cucumber chutney, and pepper sauce for added flavor. Doubles are a hearty, comforting, and flavorful option for lunch, perfect for those seeking a taste of authentic Trinidadian cuisine.

Ingredients for the Bara (Flatbread):

• 2 cups all-purpose flour
• 1 tsp instant yeast
• 1 tsp turmeric powder
• 1/2 tsp ground cumin
• 1 tsp sugar
• 1/2 tsp salt
• 3/4 cup warm water (or as needed)
• 2 tbsp vegetable oil

Ingredients for the Channa (Chickpea Curry):

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 1 medium onion (chopped)
• 2 cloves garlic (minced)
• 1 tsp cumin seeds
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/2 tsp ground curry powder
• 1/2 tsp garam masala
• 1 tsp salt (or to taste)
• 1/4 tsp black pepper
• 1/2 cup coconut milk
• 1/2 cup water
• 1 tbsp vegetable oil

For the Condiments (Optional):

• Tamarind sauce
• Cucumber chutney
• Pepper sauce

Instructions:

1. Make the Bara: In a large bowl, combine the flour, yeast, turmeric, cumin, sugar, and salt. Gradually add the warm water and knead to form a soft dough. Cover and let it rise for 1-2 hours until doubled in size.
2. Prepare the Channa: In a large saucepan, heat the oil over medium heat. Add the cumin seeds, onions, and garlic, and sauté until the onions are soft and golden. Stir in the ground spices (coriander, turmeric, curry powder, garam masala), salt, and black pepper. Add the chickpeas, coconut milk, and water. Simmer for 15-20 minutes, letting the flavors meld and the sauce thicken.
3. Cook the Bara: Once the dough has risen, divide it into small balls and roll each ball into a thin oval shape. Heat oil in a frying pan and fry the bara until golden and puffed, about 1-2 minutes per side.
4. Assemble the Doubles: Place one piece of bara on a plate, spoon a generous amount of chickpea curry on top, and then place the second piece of bara on top. Optionally, drizzle with tamarind sauce, cucumber chutney, and pepper sauce for added flavor.
5. Serve: Serve the doubles warm and enjoy!

Trinidadian Doubles are a delicious, satisfying, and flavorful lunch option, offering a wonderful mix of soft, spiced flatbread and savory chickpea curry. The chickpeas, cooked with aromatic spices and coconut milk, create a rich, comforting filling, while the soft bara provides the perfect vehicle for the curry. Whether served with spicy condiments or enjoyed on their own, doubles are a true taste of Trinidad that is sure to satisfy any hunger and transport you straight to the streets of Port of Spain.

Caribbean Shrimp and Grits

Caribbean Shrimp and Grits is a tropical twist on the classic Southern dish. This version features succulent shrimp cooked in a fragrant blend of Caribbean spices, paired with creamy coconut milk-infused grits. The dish is rich in flavor, with the perfect balance of savory shrimp and creamy, coconut-scented grits. It’s a hearty, flavorful lunch that brings the best of both worlds to the table.

Ingredients:

• 1 lb large shrimp (peeled and deveined)
• 1 tbsp olive oil
• 1 tbsp butter
• 2 cloves garlic (minced)
• 1 small onion (chopped)
• 1 bell pepper (diced)
• 1 tsp ground cumin
• 1/2 tsp paprika
• 1/4 tsp ground turmeric
• 1/4 tsp cayenne pepper (optional)
• 1/2 cup coconut milk
• 2 tbsp lime juice
• Salt and black pepper to taste

For the Grits:

• 1 cup grits
• 2 cups water
• 1 cup coconut milk
• 1 tbsp butter
• Salt to taste

Instructions:

1. Prepare the Grits: In a medium saucepan, bring water and coconut milk to a boil. Slowly stir in the grits and reduce the heat to low. Cook according to package instructions (typically 10-15 minutes), stirring occasionally until thickened. Stir in butter and salt to taste.
2. Cook the Shrimp: Heat olive oil and butter in a large skillet over medium heat. Add the garlic, onion, and bell pepper, and sauté for 3-4 minutes until softened. Add the cumin, paprika, turmeric, and cayenne pepper (if using), and cook for another minute. Add the shrimp to the skillet, cooking for 3-4 minutes per side until pink and opaque.
3. Finish the Dish: Stir in coconut milk and lime juice, cooking for an additional 2-3 minutes until the sauce thickens slightly. Adjust seasoning with salt and pepper to taste.
4. Serve: Spoon the creamy grits onto a plate and top with the spiced shrimp and sauce. Garnish with fresh cilantro or parsley, and serve immediately.

Caribbean Shrimp and Grits is a comforting and flavorful dish that combines the creamy richness of coconut milk-infused grits with the bold, spiced shrimp. The shrimp, seasoned with a variety of Caribbean spices and paired with a silky coconut sauce, perfectly complements the soft, velvety grits. This dish is a great fusion of Southern comfort food and Caribbean flair, making it a satisfying and unforgettable lunch option for anyone craving a tropical, flavorful meal.

Note: More recipes are coming soon!