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