Published:
Dec 23rd 2023
by 
Nutritionally reviewed by 
Last updated: Sep 8th 2025
This vibrant Ital Stew showcases the rich flavors of fresh vegetables and aromatic spices simmered in creamy coconut milk, creating a comforting one-pot dish. Rooted in Jamaican cuisine, it emphasizes natural ingredients and celebrates a vegan lifestyle. Perfect for a nourishing meal any day of the week, this stew invites you to enjoy the essence of the Caribbean in every bite.
This vibrant, one-pot vegan stew is more than a dish; it's a celebration of natural living and spiritual purity. With its roots deeply embedded in Rastafarian culture, Ital Stew champions the use of fresh, organic, and unprocessed ingredients, reflecting their respect for the Earth and the body as a temple. The warm spices of turmeric and allspice, combined with a variety of root vegetables, are slowly simmered in a fragrant coconut broth, creating a harmony of flavors that nourish both the body and soul.
As the stew simmers, the kitchen fills with its inviting aroma, a preview of the comfort and warmth that each spoonful promises. The rich, golden broth, thickened by the natural starches of the vegetables, clings lovingly to every ingredient, ensuring that every bite is infused with the essence of the Caribbean. It's a culinary journey that transports you to the heart of Jamaica, where the concept of Ital (living in harmony with the Earth) is a guiding principle of life.
This Ital Stew recipe not only offers a delicious vegan meal option but also serves as a bridge to understanding the profound connection between food, culture, and spirituality in Rastafarianism.
Some other vegan stews from our collection you may enjoy are Jamaican Red Peas Soup or Jamaican Stew Peas.
Pro Tip This Ital Stew recipe offers a delightful combination of rich flavors from fresh vegetables and aromatic spices, all simmered in creamy coconut milk. It's an easy one-pot meal that can be prepared in advance and is freezer-friendly, making it perfect for busy weeknights. Enjoy the versatility of this dish as it pairs beautifully with various sides or can be enjoyed on its own.
Key nutrients
- Fiber: from pumpkin, sweet potato, carrot, plantain — supports digestive health and lasting fullness
- Vitamin A: from pumpkin, carrot, sweet potato — important for vision and immune function
- Potassium: from plantain, sweet potato, coconut water — helps maintain normal fluid balance
- Healthy fats: from coconut milk and coconut oil — provide energy and help absorb fat-soluble vitamins
- Antioxidants: from turmeric, tomato, cilantro — may help protect cells from everyday stress
Why it matters
- Fiber-rich meals can support regularity and promote satiety.
- Plant-based stews like this offer a variety of vitamins and minerals.
- Healthy fats can help you feel satisfied and support nutrient absorption.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Saturated fat — coconut milk and oil add richness but also increase saturated fat content
- Sodium — sea salt and allspice contribute to overall sodium; adjust if watching salt intake
Make it even better
- Add leafy greens like spinach or kale for extra fiber and vitamins.
- Include beans or lentils to boost plant-based protein.
- Use light coconut milk to reduce saturated fat if desired.
- Taste before serving and adjust salt to your preference.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- Harvard T.H. Chan School of Public Health — Vegetables & Fruits - For general benefits of plant-based meals and fiber.
- CDC — Sodium - For information on sodium in the diet.
- American Heart Association — Saturated Fats - For guidance on saturated fat sources and considerations.
Best fit
- Vegan: Contains only plant-based ingredients and no animal products.
- Gluten Free: Made without wheat, barley, or rye, suitable for gluten-free diets.
- Vegetarian: Free from meat, poultry, and fish; fits vegetarian eating patterns.
- Lacto Vegetarian: No animal products except plant-based; contains coconut milk, not dairy.
Use with caution / avoid
- High Carbohydrate: Contains starchy vegetables; those monitoring carbs may wish to limit portions.
- Fat Content: Coconut milk and oil add saturated fat; consider if limiting fat intake.
- Potassium: Root vegetables and plantains are high in potassium; use caution with kidney concerns.
Helpful modifications
- Use light coconut milk to reduce saturated fat content.
- Add leafy greens like spinach for extra fiber and nutrients.
- Swap some starchy vegetables for more non-starchy ones to lower carbs.
- Reduce added salt or use a salt substitute for lower sodium needs.
Pair with: Steamed brown rice or quinoa for added fiber, or a crisp green salad for freshness and balance.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- EatRight.org — Health - Used for general dietary pattern definitions and guidance.
- NIDDK — Healthy Eating for Adults with Chronic Kidney Disease - Referenced for potassium considerations in kidney health.
Contains: tree nuts (coconut).
-
Tree nuts (coconut)
Where it appears: Coconut oil and coconut milk.
Swap: Use oat milk and olive oil for a nut-free version.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - For information on major food allergens and labeling requirements.
Clean
- Wash all vegetables under running water before peeling or chopping.
- Clean cutting boards, knives, and hands with soap and water before and after prep.
- Sanitize surfaces that come into contact with raw produce.
Separate
- Use separate cutting boards for produce and any other foods, if preparing multiple dishes.
- Keep raw vegetables apart from ready-to-eat foods to avoid cross-contamination.
Cook
- Simmer the stew until all vegetables are fork-tender and steaming hot throughout.
- Stir frequently to ensure even cooking and prevent burning on the bottom.
Chill
- Cool leftovers within 2 hours before refrigerating in airtight containers.
- Store in the refrigerator and consume within 3–4 days for best quality and safety.
References
- CDC — Food Safety - General food safety practices for home cooking.
- FDA - Selecting and Serving Produce Safely - Guidance on washing and handling fresh vegetables.
- Ital stew is rooted in Rastafarian culture, focusing on pure, plant-based ingredients and natural seasonings.
- Pumpkin and sweet potato give the stew a naturally creamy texture without dairy or flour thickeners.
- Coconut milk is a key ingredient, adding richness and subtle sweetness typical of Caribbean cuisine.
- Allspice provides a warm, aromatic flavor that’s a signature of Jamaican dishes.
- Cho-cho (chayote) brings mild flavor and tender crunch, balancing the stew’s hearty vegetables.
Name & origins
“Ital” comes from “vital,” reflecting the Rastafarian focus on natural, unprocessed foods in Jamaican cooking.
Ingredient spotlight
- Pumpkin: Adds natural sweetness and helps thicken the stew as it cooks down.
- Coconut milk: Lends a creamy base and gentle tropical notes to the broth.
- Green plantain: Brings starchy body and subtle flavor, making the stew hearty.
Technique tidbit
Sautéing onions first builds a sweet flavor base, while simmering gently ensures vegetables stay distinct yet tender.
Before you start
- Gather and chop all vegetables for even cooking in this recipe.
- Prepare a large pot to ensure ample space for simmering.
- Use room temperature coconut milk for better blending.
During cooking
- Sauté onions until translucent for a sweet base flavor.
- Look for vibrant colors in vegetables as they soften.
- Avoid burning garlic by stirring frequently during sautéing.
- Cook in batches if pot is too crowded to ensure even cooking.
Make-ahead & storage
- Prep vegetables a day ahead and store in airtight containers.
- Add a splash of coconut milk when reheating to refresh texture.
Common mistakes
- Overcooking vegetables → Aim for fork-tender, not mushy.
- Skipping seasoning adjustments → Taste and tweak before serving.
Serve with
- Steamed rice to soak up the rich coconut broth and create a comforting base.
- A crisp green salad dressed with a light vinaigrette for freshness.
- Warm, crusty bread for dipping into the flavorful stew.
Toppings & textures
- Fresh cilantro or chopped scallions for a burst of color and flavor.
- A squeeze of lime juice to brighten the dish and add zest.
Occasions
- This recipe shines on busy weeknights or at potlucks with friends.
Substitutions
- Coconut Oil: Use olive oil or avocado oil for a different but still healthy fat option.
- Pumpkin: Substitute with butternut squash or sweet corn for a similar sweetness and texture.
- Cho-cho (Chayote): Replace with zucchini or cucumber if cho-cho is unavailable.
- Green Plantains: Use green bananas or potatoes to maintain the starchy element.
- Coconut Milk: Try almond milk or oat milk mixed with a little coconut extract for a lighter, dairy-free option.
- Thyme and Cilantro: Swap with rosemary and parsley for a different herbal flavor profile.
- Allspice: Use a mix of cinnamon and nutmeg as a warm spice alternative.
Variations
- Add cooked beans like kidney beans or chickpeas to increase protein and make the stew more filling.
- Incorporate leafy greens such as spinach, kale, or callaloo towards the end of cooking for added nutrients and color.
- For a spicier version, include Scotch bonnet peppers or a pinch of cayenne pepper to bring heat.
- Blend part of the cooked stew to create a thicker, creamier texture while keeping some chunks for bite.
- Add a splash of fresh lime juice or apple cider vinegar before serving to brighten the flavors and add acidity.
- Top with toasted coconut flakes or crushed nuts for extra crunch and tropical flair.
Refrigerate
- Allow the stew to cool before transferring to airtight containers.
- Consume within 3 to 4 days for best quality.
Freeze
- Freezing not recommended; the coconut milk may separate upon thawing.
Reheat
- Reheat on the stovetop over medium heat until steaming hot throughout.
- Add a splash of coconut milk if the stew thickens too much.
Repurpose ideas
- Serve over quinoa or couscous for a quick and hearty meal.
- Use as a filling for stuffed peppers or baked sweet potatoes.
- Coconut Oil – Used to sauté the vegetables, adding a subtle tropical flavor and healthy fats.
- Yellow Onion – Provides a sweet and savory base flavor for the stew.
- Garlic – Adds a pungent aroma and depth to the dish.
- Ginger – Brings warmth and a slight spiciness that complements the other ingredients.
- Pumpkin – Offers natural sweetness and a creamy texture when cooked.
- Carrot – Adds sweetness and vibrant color to the stew.
- Sweet Potato – Contributes heartiness and a rich, earthy sweetness.
- Green Plantains – Provide a starchy element that thickens the stew and adds unique flavor.
- Cho-cho (Chayote) – Adds mild flavor and tender texture to balance the other vegetables.
- Scallions – Enhance freshness and a mild onion taste.
- Tomato – Introduces acidity and brightness to the stew’s flavor profile.
- Coconut Milk – Creates a creamy, rich base that ties all the flavors together.
- Water – Used to simmer the stew and ensure all ingredients cook evenly.
- Thyme – Adds an earthy, herbal note essential to Caribbean cooking.
- Cilantro – Provides fresh, citrusy undertones that brighten the dish.
- Bay Leaves – Infuse subtle aromatic flavors during cooking.
- Ground Black Pepper – Adds gentle heat and enhances overall taste.
- Ground Turmeric – Gives warmth and a vibrant color with anti-inflammatory benefits.
- Allspice – Offers a warm, sweet-spicy flavor typical of Jamaican cuisine.
- Sea Salt – Balances and enhances all the natural flavors in the stew.
Should I peel potatoes for stew?
It's not necessary to peel potatoes for stew.
Do you boil potatoes before putting them in stew?
No, potatoes don't need to be boiled before adding them to the stew as they cook while the stew is simmering and help thicken up the broth at the same time.
What is cho-cho and can I substitute it in Ital Stew?
Cho-cho, also known as chayote, is a mild-flavored vegetable that adds a tender texture to Ital Stew. If you can't find cho-cho, you can substitute it with zucchini or cucumber for a similar effect.
Time & Serves
Ingredients
1 tablespoon Coconut Oil
1 small Yellow Onion, peeled, chopped
3 cloves Garlic, peeled, minced
1 tablespoon Ginger, peeled, minced
2 cups Pumpkin, peeled, diced medium
1 medium Carrot, peeled, diced medium
1 medium Sweet Potato, peeled, diced medium
2 Green Plantains, peeled, diced medium
1 cup cho-cho, peeled, cored, diced medium
2 Scallions, chopped
1 large Tomato, chopped
2 cups Coconut Milk
2 cups Water
4 sprigs Thyme, chopped
¼ cup Cilantro, chopped
2 Bay Leaves
1/4 teaspoon Ground Black Pepper
½ teaspoon Ground Turmeric
1 teaspoon Allspice
1/2 teaspoon Sea Salt
Instructions
Add the coconut oil to a large pot, placing it on medium heat on the stovetop for 1 minute.
Sauté the onions for 2 minutes until translucent.
Stir in the garlic and ginger and sweat for 30 seconds.
Add the pumpkin, carrots, sweet potatoes, plantains, cho-cho, scallions, and tomatoes, and stir for 5 minutes until the vegetables soften.
Add in the coconut milk, water, thyme, cilantro, bay leaves, pepper, turmeric, allspice and salt. Simmer for 30 minutes until all the vegetables are fork-tender.
Portion into bowls before serving hot.
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