Ital Stew Recipe

Published on
December 23rd 2023
Last updated on April 1st 2024
Jennifer Dodd

Savor the taste of culinary excellence with Jennifer, where each dish tells a story of tradition and adventure.

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This recipe, developed through the collective effort of at least six experts, underwent meticulous research and testing for over three months. Learn more about our process in the art and science behind our recipes.
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ital stew side view with some ingredients
ital stew top view with some ingredients
Ital stew ingredients
Ital stew in serving bowls
Ital stew in serving bowls top view

Ital Stew stands as a testament to the rich culinary heritage of the Rastafarians of Jamaica, embodying not just a recipe, but a philosophy.

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.

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 ital stew made of?

Ital stew is made from root vegetables such as sweet potatoes, carrots and cho cho simmered in coconut broth spiced with turmeric, allspice, ginger, garlic, onions, thyme and cilantro.

What potatoes are best for stew?

Yukon gold, new and sweet potatoes are good for stew. 

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Author: Jennifer Dodd
Average: 5 (4 votes)
Prep Time
15 mins
Cook Time
45 mins
Total Time
60 mins
4 persons


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Add the coconut oil to a large pot, placing it on medium heat on the stovetop for 1 minute.

Place the coconut oil in a large pot and heat it over medium heat on the stovetop for about 1 minute.

Sauté the onions for 2 minutes until translucent.

Cook the onions in the pot for approximately 2 minutes, or until they become translucent.

Stir in the garlic and ginger and sweat for 30 seconds.

Add the garlic and ginger to the pot, and cook for about 30 seconds, stirring to combine.

Add the pumpkin, carrots, sweet potatoes, plantains, cho-cho, scallions, and tomatoes, and stir for 5 minutes until the vegetables soften.

Include the pumpkin, carrots, sweet potatoes, plantains, cho cho, scallions, and tomatoes in the pot. Stir and cook for about 5 minutes, or until the vegetables begin to 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.

Pour in the coconut milk, water, thyme, cilantro, bay leaves, pepper, turmeric, allspice, and salt. Allow the mixture to simmer for approximately 30 minutes, or until all the vegetables are tender when tested with a fork.

Portion into bowls before serving hot.

Divide the soup into individual bowls before serving while it's still hot.
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ital stew, jamaican, recipe, peas, vegan, traditional, authentic

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