Ital Stew

Although it is most commonly associated with the diet of Rastafarians, Ital stew is enjoyed by everyone. It is a healthy alternative to meat-based diets. It is good for you and it is also delicious. It can be eaten with a side of white rice (or mixed in). On those cold winter evenings, a bowl of ital stew will do you good. Follow this easy recipe and start warming up now.

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5 from 1 vote

Ital Stew

Ital is vital. This hearty stew will have you coming back for seconds. It will fill you up and keep you going. Ital to the Worl.

Prep Time25 mins

Cook Time35 mins

Total Time1 hr

Course: Dinner

Cuisine: Jamaican

Servings:

Calories: 264kcal

Ingredients

2 Cans Kidney Beans Drained
1 Whole Scotch Bonnet Pepper
1/2 Cup Water
2 1/2 Cups Coconut Milk
7 Whole Allspice Seeds
2 Clves Garlic Minced
1 Whole Onion Sliced
2 Sprigs Thyme
10 Whole Okras
1 Tsp Black Pepper
3 Whole Potatoes Cubed
3 Whole Carrots Cubed
1/2 Lb Pumpkin Cubed
1 Can Corn

Instructions

In a medium-sized saucepan, add your coconut milk and water and let simmer over a medium flame
Add your red peas, scotch bonnet pepper, black pepper, allspice seeds and garlic to the pot
Let simmer for a few minutes, then add your onion, thyme, pumpkin and okras (stir pot intermittently)
Add your potatoes, corn, and carrots
Let simmer for about 25 minutes.
Served hot, with or without white rice.

Notes

Check out Chef Ricardo as he show's us how he makes his ital stew.

Nutrition