The Caribbean boasts a culinary culture as colourful and diverse as its islands. Vegan cooking in this region celebrates vibrant flavours and a variety of ingredients.
The spotlight often shines on staples like plantains and peas, integral to creating dishes full of taste and nutrition. Whether it’s the humble plantain or the protein-packed pigeon pea, these ingredients offer endless possibilities for those embracing plant-based eating.
Island Vegan is a unique book of recipes by a Caribbean chef, whose trips to Jamaica to see his family are accompanied by a deep connection to the food of his heritage. This book offers 75 of the best dishes from Caribbean cuisine, with a vegan twist. Jamaican jerk cooking methods feature, but also there are dishes from other countries like Cuba and Puerto Rico.
Never eat rice after 24 hours. Never eat fresh ackee (it looks like scrambled egg, but doesn’t taste like it). It’s a Jamaican fruit but can literally kill you if not prepared properly. Keep recipes away from young children and pets due to unsafe ingredients like onion, garlic and spices. Read more on keeping people & pets safe in the kitchen.
The book also focuses on minimally-processed wholefood ingredients, with no faux meats, for meals that are packed with flavour, authentic and affordable for new cooks. Use everyday staples like coconut milk, allspice, curry powder and nutmeg to make:
- Jamaican beefy patties
- Tribi doubles
- Beefy tacos
- The grand rasta pasta
- Sunny roasted cauliflower
- Jamaican noxtail
- Island gravy with veggie chunks
- Trinidad tomato choka
- Salt phish
- Cornmeal porridge
- Callaloo omelette
Growing up in a household where the aroma of Jamaican spices filled the air, I developed a profound appreciation for the soul-nourishing power of food. My love for a good island flair on a plate led me to discover Caribbean food beyond the borders of Jamaica, from Trinidad’s iconic chana-filled doubles and Haiti’s savoury fried griot to Puerto Rico’s sweet caramel custard and many other island delights.
Lloyd Rose is the founder of Plant Crazii, an Instagram account where he shares recipes and tips for the vegan lifestyle. He is a regular contributor to the media, and lives in Montreal, Canada.
Quick and Easy Plant-Based Caribbean Recipes
Natural Flava is by brothers Craig and Shaun, who grew up in London and are infulenced by their Rastafarian Ital diet, from Jamaica. These natural recipes are simple and upbeat, with feel-good vibes!
This recipe for vegan bangers & mash is served with homemade gravy with onions and garlic, then garnished with scotch bonnet and parsley. The dish is served alongside plantain mash, which is kind of like a savoury banana that is used for main meals in the Caribbean. Here it’s cooked with soy milk, vegan butter, salt and black pepper, then mashed and served alongside.
Avoid sausages for young children and swallowing difficulties. Don’t feed leftover potatoes to pets, birds or wildfowl due to salt/chives. Butter can smear on feathers (affects waterproofing/insulation).
Other recipes include:
- Potato & chickpea curry with roti
- Jerk cauliflower wings
- Coconut, black-eyed pea & sweet potato stew
- Plantain cookies
Craig and Shuan McAnuff were raised in London of Jamaican descent, and are bringing vegan Caribbean food to the modern kitchen. They were taught by their mum and granny how to cook recipes that now amass a huge fanbase.
Rachel Ama’s Vegan Caribbean Recipes
Rachel Ama’s Vegan Eats is a book of simple recipes by Londoner Rachel, who grew up with Caribbean and African heritage. These recipes are not bland or boring and take inspiration from real ingredients. Often made in one-pot with easy-to-find ingredients, each recipe also has a banging playlist! Recipes include:
- Cinnamon French toast with strawberries
- Chickpea sweet potato falafel
- Caribbean fritters
- Plantain burger
- Carrot cake waffles with cashew frosting
Rachel Ama grew up in London with West African and Caribbean heritage. A former KFC addict, she is now one of YouTube’s most popular vegan chefs, where she teaches others how to cook simple healthy food.
