National Dish Micronesia: Breadfruit Stew (Recipe)
In this article
Breadfruit Stew is breadfruit simmered in coconut milk, which is close to the whole of Micronesian cooking in one sentence. The Federated States of Micronesia are 607 islands across a huge stretch of Pacific, and breadfruit and coconut are what grow on nearly all of them.
About Breadfruit Stew
Breadfruit is the starch and coconut milk the fat and liquid. Onion, garlic and a little spice go in, and the breadfruit softens and thickens the stew as it cooks. Fish is added when there is fish.
The fruit must be mature but firm. Ripe breadfruit turns sweet and falls apart.
Ingredients (serves 1–2)
- 1 large breadfruit, peeled and diced
- 1 onion, diced
- 2 cloves of garlic, chopped
- 1 red pepper, diced
- 1 tin of coconut milk
- 2 cups vegetable stock
- 1 teaspoon turmeric
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh herbs (parsley or coriander, for example), to garnish
Shopping for the ingredients
Fresh or frozen breadfruit from Caribbean, African or Asian grocers. Full-fat coconut milk; the light version gives a thin, disappointing stew. Fresh coconut cream, if you can press it, is markedly better than tinned.
Preparing the dish
Peel the breadfruit and cut out the fibrous core. Oil your knife, since the sap is sticky. Cut it into even chunks of about 3 cm so they cook at the same rate.
Step-by-step instructions
- Heat a tablespoon of oil in a large pan and fry the onion and garlic until golden brown.
- Add the diced breadfruit and pepper and fry for about 5 minutes.
- Pour in the coconut milk and vegetable stock and bring everything to a gentle simmer.
- Scatter over the spices (turmeric, cumin, salt and pepper) and let it simmer over medium heat for around 20 minutes, until the breadfruit is soft.
- Serve the dish hot and garnish with fresh herbs.
Gluten-free / lactose-free version
Breadfruit and coconut milk contain no gluten and no dairy. The stew is suitable for both restrictions as written; check only a shop-bought stock cube.
Tips for vegans and vegetarians
As written this is vegan and it is the everyday form rather than an adaptation. Adding taro leaves or pumpkin makes it more substantial.
More tips and tricks
Keep the coconut milk below a rolling boil, since it splits. Use mature but unripe breadfruit. And mash a few pieces against the side of the pan near the end, which thickens the stew without flour.
Adapting the recipe to your taste
Fish or tinned mackerel added at the end is common. Taro or sweet potato can replace some of the breadfruit. Ginger and chilli both suit it.
Ingredient substitutions
Green plantain or cassava work in place of breadfruit. Coconut cream makes it richer. Frozen breadfruit is a reasonable shortcut.
Drink pairing ideas
Fresh coconut water. Pandanus juice is the local traditional drink. Water otherwise.
Serving and presentation ideas
Serve it hot in bowls with herbs scattered over. Rice or roasted taro alongside if you want more starch, though the breadfruit is usually enough.
A bit of history
Breadfruit was carried across the Pacific by Austronesian voyagers and is one of the crops that made island settlement viable. Micronesia’s islands are low and vulnerable to sea level rise, and food security is a live concern. Breadfruit stew anchors Micronesian cuisine.
More recipe ideas
- Breadfruit Chips
- Coconut Rice
- Fried Breadfruit
- Poached Breadfruit in Coconut Milk
- Pumpkin Coconut Soup
- Taro Leaf Stew
Summary: Breadfruit Stew
Breadfruit stew is diced breadfruit simmered in coconut milk with onion, garlic and spice. Use it unripe, keep the coconut milk below a boil, and mash a few pieces to thicken.
