Vegan Jamaican Ital Stew
A flavorful and hearty vegan stew rooted in Rastafarian culinary tradition, featuring a medley of root vegetables, leafy greens, and legumes simmered in a rich coconut milk base with aromatic Jamaican herbs and spices.
Ingredients
- 1 tablespoon coconut oil
- 1 large onion chopped
- 3 cloves garlic minced
- 1 inch ginger grated
- 1 scotch bonnet pepper whole (optional)
- 2 cups vegetable broth
- 1 can (13.5 oz) coconut milk full-fat
- 2 medium potatoes cubed
- 1 medium sweet potato cubed
- 2 medium carrots sliced
- 1 cup pumpkin cubed
- 1 cup callaloo chopped (or spinach)
- 1/2 cup okra sliced
- 1 can (15 oz) gungo peas drained and rinsed
- 1 teaspoon dried thyme
- 1/2 teaspoon allspice (pimento) ground
- 1/4 teaspoon black pepper
Instructions
- Heat coconut oil in a large pot or Dutch oven over medium heat. Add chopped onion and sauté until softened, about 5-7 minutes.
- Stir in minced garlic and grated ginger, cooking for another minute until fragrant. Add the whole scotch bonnet pepper if using, being careful not to break it.
- Pour in the vegetable broth and coconut milk. Bring to a gentle simmer.
- Add the cubed potatoes, sweet potato, carrots, and pumpkin. Stir in the dried thyme, ground allspice, and black pepper. Bring back to a simmer, then reduce heat to low, cover, and cook for 20-25 minutes, or until the root vegetables are tender.
- Stir in the chopped callaloo (or spinach), sliced okra, and drained gungo peas. Continue to simmer, uncovered, for another 10-15 minutes, or until the greens are wilted and the stew has thickened slightly.
- Carefully remove the scotch bonnet pepper (if used). Season the stew with salt to taste. Serve hot, optionally over rice or with Jamaican dumplings.
Notes
For extra heat, add a whole scotch bonnet pepper during simmering, but be careful not to break it. If callaloo is unavailable, fresh spinach or kale can be used. Adjust seasoning to taste, embracing natural herbs and spices over excessive salt. Serve with rice or dumplings.