Spicy Sancocho


Sancocho, a hearty Caribbean stew, offers a taste of island "comfort food." Serve this meatless version with Jamaican Cook-Up Rice (recipe this page) or any other rice dish. Look for plantains in large supermarkets or Latin or Hispanic food shops.

  • servingServings


  • 1 Tbs. canola oil
  • 1 medium yellow onion, diced
  • 1 medium green bell pepper, diced
  • 8 oz. white mushrooms, sliced
  • 1 or 2 jalapeño peppers, seeded and minced
  • 2 cups vegetable stock, canned broth or water
  • 14-oz. can stewed tomatoes
  • 2 large carrots, peeled and diced
  • 1 large green plantain, peeled and coarsely chopped
  • 1 large boiling potato, peeled and diced
  • 2 Tbs. minced fresh parsley
  • 1 Tbs. chopped fresh oregano or 1 tsp. dried oregano
  • 1/2 tsp. freshly ground black pepper
  • 1/2 tsp. salt


  1. In large pot, heat oil over medium heat. Add onion, bell pepper, mushrooms and jalapeños and cook, stirring often, until vegetables begin to soften, about 7 minutes.
  2. Stir in vegetable stock, stewed tomatoes, carrots, plantain, potato and seasonings and bring to a simmer. Cook over medium-low heat, stirring occasionally, until potato and carrots are tender, about 25 minutes. Serve hot.

Nutrition Information

  • Serving Size: 4 Servings
  • Calories: 198
  • Carbohydrate Content: 39 g
  • Fat Content: 4 g
  • Fiber Content: 5 g
  • Protein Content: 5 g
  • Sodium Content: 92 mg