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.
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 cup 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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