This Caribbean American Heritage Month, we’re celebrating the fact that plants have always played a starring role in Caribbean cuisine.
Long before “plant-based” became a buzzword, communities around the world were creating delicious meals centered on beans, vegetables, grains, fruits, and other plant foods. Caribbean cuisine is a perfect example.
The Caribbean is home to a rich mix of cultures, and while dishes vary across islands and nations, many traditional foods rely on ingredients like legumes, root vegetables, coconut, plantains, and leafy greens.
This Caribbean American Heritage Month, we’re highlighting seven traditional Caribbean dishes that show plant-based eating is anything but new.
1. Rice and Peas
Despite the name, rice and peas is often made with kidney beans or pigeon peas rather than green peas. Found throughout the Caribbean, this beloved dish combines rice, beans, coconut milk, herbs, and spices, and is a great example of how legumes have long served as an important source of plant-based protein in Caribbean cuisine.
Truly the perfect dish for when your body is craving something hearty and satisfying!
2. Doubles
A popular street food from Trinidad and Tobago, doubles consists of curried chickpeas tucked between two pieces of soft fried flatbread known as bara.
Simple, affordable, and full of flavor, doubles has become a favorite far beyond Trinidad and Tobago’s borders. It’s also proof that one of the Caribbean's most iconic foods just happens to be plant-based.
3. Callaloo
Callaloo is a staple throughout many Caribbean countries, though recipes vary depending on the region (callaloo is also a leafy vegetable, but we’re referring to the Caribbean dish of the same name). It’s typically made with leafy greens, herbs, peppers, and other vegetables, and is the national dish of Trinidad & Tobago, French St. Martin, and Dominica!
4. Fried Plantains
Plantains are a cornerstone of Caribbean cuisine (and an absolute favorite of mine). Depending on their ripeness, they can be sweet or savory and are enjoyed in so many different ways—fried is my personal favorite and was part of my breakfast every morning during a trip to Honduras.
5. Breadfruit
Breadfruit has been nourishing Caribbean communities for generations. With a texture similar to potatoes when cooked, it can be roasted, baked, fried, or mashed—so you can imagine the endless ways to enjoy this staple!
6. Stewed Beans and Peas
Whether it’s red beans, pigeon peas, black-eyed peas, or another variety, legumes are a key part of Caribbean cooking.
Stewed bean dishes can vary widely from one household to another, but they all demonstrate how simple plant-based ingredients can create flavorful, filling meals that have stood the test of time.
7. Provision-Based Dishes
In many Caribbean communities, the term “provisions” refers to starchy root vegetables and fruits such as cassava, sweet potatoes, yams, dasheen, and green bananas.
These ingredients have long been dietary staples and are often boiled, roasted, mashed, or added to soups and stews. It’s proof that some of the most important foods in Caribbean culinary traditions come directly from the earth!
Bonus: Below is a delicious plant-based provision-filled stew I had in San Pedro, Belize a few years ago (I went back for this dish several times during my trip). It was the definition of nourishing and absolutely exceptional.
Looking for more Caribbean plant-based foods? Check out our roundup of Caribbean-owned plant-based businesses and a recipe roundup.