Caribbean split pea stew

Caribbean split pea stew, often called 'pepperpot' or simply 'split pea soup,' is a hearty, savory dish from the West Indies, particularly popular in Jamaica and Trinidad. It's typically made with yellow or green split peas, root vegetables like yam and dasheen, and often includes salted pork or pigtail for a deep, smoky flavor. The stew is slow-cooked until the peas break down into a thick, comforting base.

🍽️ Nutrition at a glance

This stew is a good source of plant-based protein and complex carbohydrates, providing steady energy and fiber. A typical serving (about 1.5 cups) contains roughly 250-350 calories, with key nutrients including iron, folate, and potassium from the peas and vegetables.

Nutrition breakdown

Calories	220 kcal
Protein	13 g
Carbs	36 g
Fat	3 g
Fiber	11 g
Sugar	5 g
Sodium	480 mg
Potassium	550 mg
Iron	3.5 mg
Folate	120 mcg
Magnesium	65 mg
Phosphorus	170 mg
Zinc	2.0 mg
Vitamin C	12 mg
Vitamin B6	0.3 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a staple comfort food often served on weekends or as a hearty breakfast, showcasing the Caribbean's talent for transforming simple, affordable ingredients into deeply flavorful meals. Nutritionally, the combination of split peas with starchy root vegetables creates a complete protein profile, making it a particularly nourishing one-pot meal.