Barbadian Chickpea and Pumpkin Cou-Cou Bowl

About this meal

A vegetarian take on the Barbados staple—cou-cou—made with fresh cornmeal, pumpkin, and okra, paired with herb-roasted chickpeas and a bold tomato-bajan pepper sauce. This hearty bowl satisfies with plant-based protein and native Bajan flavors.

Ingredients

• Cornmeal (fine) — 1 cup
• Fresh pumpkin, diced — 1 cup
• Okra, sliced — 1 cup
• Chickpeas (soaked and cooked) — 1.5 cups
• Virgin olive oil — 2 tbsp
• Thyme (fresh) — 1 tbsp
• Parsley (fresh) — 2 tbsp
• Scallions — 2 stalks, chopped
• Red bell pepper — 1/2 cup, diced
• Tomato, ripe — 1 large
• Barbadian hot pepper — To taste (optional, finely chopped)
• Lime juice — 1 tbsp
• Sea salt — To taste
• Black pepper — 1/2 tsp
• Turmeric powder — 1/2 tsp
• Bayleaf — 1 leaf
• Water — 3 cups

Steps

1. Begin by roasting cooked chickpeas: Toss them with 1 tbsp olive oil, thyme, black pepper, turmeric, and a pinch of salt, then roast at 400°F for 20 minutes until golden and crisp.
2. While chickpeas roast, prep cou-cou: In a medium saucepan, bring water to boil with bayleaf, diced pumpkin, and sliced okra until softened (10-12 minutes).
3. Remove bayleaf, then gradually whisk in cornmeal while stirring continuously to prevent lumps. Cook, stirring, until the mixture thickens and the pumpkin breaks down (about 8 minutes). Season with a touch of salt and 1 tbsp olive oil.
4. For the sauce: Sauté scallions, diced red bell pepper, hot pepper (optional), and tomato in 1 tbsp olive oil until soft. Add chopped parsley and lime juice at the end.
5. Serve the creamy cou-cou in a bowl, topped with roasted chickpeas, herbed tomato pepper sauce, and fresh chopped parsley.