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Ital Stew
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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.
Course Dinner
Cuisine Jamaican
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour
Servings 6
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

Serving: 01 | Calories: 264kcal | Carbohydrates: 20g | Protein: 5g | Fat: 21g | Saturated Fat: 18g | Sodium: 15mg | Potassium: 485mg | Fiber: 2g | Sugar: 4g | Vitamin A: 3509IU | Vitamin C: 9mg | Calcium: 27mg | Iron: 4mg