Caribbean Black Bean and Pumpkin Stew

Dice the yellow onion, mince the garlic, slice the carrot into half-moons, and chop the bell pepper into bite-size pieces.

Cut the pumpkin into 2-inch cubes, leaving the skin on for texture and nutrients.

Drain and rinse the black beans, removing any loose skins.

Roll the lime on the counter with your palm to release the juices, then cut in half.

Heat the coconut oil in a large Dutch oven over medium heat until it shimmers and smells fragrant.

Add the diced onion and cook for 5 minutes until softened and translucent.

Toss in the garlic, carrot, and bell pepper. Stir everything together and let it cook for another 5 minutes until the vegetables start to caramelize at the edges.

Add the cayenne, nutmeg, salt, black pepper, and thyme sprigs directly to the pot. Stir until the spices coat the vegetables and the air fills with that warm island aroma.

Add the pumpkin cubes and fold them into the spiced vegetables. Let them cook for 3 minutes, stirring occasionally, to absorb all those warming flavors.

Pour in the water and bring everything to a gentle boil.

Reduce the heat to low, cover the pot, and let it simmer for 20 minutes until the pumpkin is tender but holds its shape.

Add the black beans and stir them into the broth. Continue simmering, uncovered, for another 10 minutes to let the stew thicken and the flavors deepen.

Squeeze the juice of the lime directly into the stew. Stir it through and taste for seasoning — adjust with more salt or cayenne if it needs more fire.

Remove the thyme sprigs and discard.

Ladle the stew into deep bowls. Serve with steamed white rice or crusty bread to soak up that rich, smoky broth.