Jamaican Ital Stew is a hearty and flavorful vegan dish that pays homage to the island’s Rastafari culture, known for its vibrant and plant-based cuisine. This stew is a celebration of fresh vegetables, beans, and an array of aromatic spices that will transport your taste buds to the Caribbean.
In Rasta culture, “ital” is a dietary and lifestyle choice based on natural, plant-based and unprocessed foods. A variation of the word “vital”, followers of this lifestyle believe that food plays an important role in spiritual wellbeing. However, it’s important to note that “ital” goes far beyond your food choices. It’s a conscious decision to live sustainably, while practicing holistic wellness and maintaining a connection with nature.
The nutrient-dense stew is perfect for a chilly fall or winter night, or for helping you to recover from a cold or flu.
Ingredients:
- 2 cups of red kidney beans (canned or soaked and cooked)
- 2 cups of coconut milk
- 2 cups of water
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 1 scotch bonnet pepper (adjust to your spice preference)
- 2 tablespoons of coconut oil
- 2 carrots, peeled and sliced
- 2 potatoes, peeled and cubed
- 1 sweet potato, peeled and cubed
- 1 cup of okra, sliced
- 1 bell pepper (red or green), chopped
- 1 cup of pumpkin, cubed
- 2 sprigs of fresh thyme
- 2 teaspoons of allspice
- 1 teaspoon of ground turmeric
- Salt and pepper to taste
- 1 tablespoon of soy sauce (optional, for extra flavor)
- Juice of 1 lime
- Fresh cilantro for garnish
Instructions:
1. Prep the Vegetables:
- Wash, peel (if necessary), and chop all the vegetables according to the specifications mentioned in the ingredients list.
2. Sauté the Aromatics:
- In a large pot, heat the coconut oil over medium heat.
- Add the chopped onion and minced garlic, and sauté until they become fragrant and translucent.
3. Spice it Up:
- Add the allspice, ground turmeric, and the scotch bonnet pepper (if you prefer less heat, you can remove the seeds or use less pepper). Sauté for a couple of minutes to release the flavors.
4. Add the Veggies:
- Add the chopped carrots, potatoes, sweet potato, bell pepper, okra, and pumpkin to the pot. Stir everything together and cook for about 5 minutes.
5. The Creamy Base:
- Pour in the coconut milk and water, and bring the mixture to a simmer.
6. Simmer and Season:
- Add the red kidney beans and fresh thyme sprigs. Season with salt, pepper, and soy sauce (if using). Allow the stew to simmer for about 20-25 minutes or until the vegetables are tender. Squeeze the juice of one lime into the stew for a burst of citrusy flavor.
8. Serve and Enjoy:
- Remove the scotch bonnet pepper (unless you want to keep it for extra heat).
- Serve your Jamaican Ital Stew in bowls, garnishing each with fresh cilantro.
This Jamaican Ital Stew is a delightful combination of flavors and textures, making it a hearty and satisfying vegan meal. It’s perfect for a taste of the Caribbean, and it’s a great way to introduce more plant-based options into your diet. Whether you’re vegan or not, this dish is sure to become a family favorite. So, grab a bowl, and savor the rich and diverse flavors of Jamaica!
