Rastafarian Ital Stew

Ital Stew is a hearty and wholesome vegan dish rooted in the Rastafarian philosophy of Ital, which emphasizes natural, unprocessed, and plant-based foods. The stew is vibrant, aromatic, and packed with nutrients, showcasing a medley of fresh vegetables, warming spices, creamy coconut milk, and protein-rich beans.

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Prepare Ingredients: Wash and chop all the vegetables. Set them aside.

Step 2

Sauté Aromatics: Heat the coconut oil in a large pot over medium heat. Add the onion, garlic, ginger, and Scotch bonnet pepper. Sauté for 2–3 minutes until fragrant.

Step 3

Add Vegetables: Stir in the carrots, sweet potatoes, pumpkin, and okra. Cook for 5 minutes, stirring occasionally.

Step 4

Add Liquid and Seasonings: Pour in the coconut milk and vegetable stock. Add turmeric, thyme, bay leaf, allspice, and salt. Mix well.

Step 5

Simmer: Bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for 20–25 minutes, or until the vegetables are tender.

Step 6

Add Beans and Greens: Stir in the kidney beans and callaloo/spinach. Cook for an additional 5 minutes.

Step 7

Taste and Adjust: Taste the stew and adjust the seasoning as needed. Remove the Scotch bonnet pepper if you prefer a milder dish.

Step 8

Serve: Garnish with fresh cilantro or parsley if desired. Serve hot with brown rice, quinoa, or dumplings for a complete meal.