How To Make JAMAICAN VEGAN VEGETABLE ITAL STEW 🇯🇲

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: almond milk

Light coconut milk reduces calories while maintaining creaminess.

black beans

🥗Healthier: kidney beans

💰Cheaper: canned pinto beans

Canned pinto beans are often less expensive and readily available.

Introduce the recipe and ingredients for Jamaican Ital Stew.

Prepare a piece of pumpkin, ginger, carrot, ripe plantain, chocho, chopped garlic, okra, string beans, bell pepper, one scotch bonnet pepper, chopped onions, chopped scallions, red kidney beans, coconut milk, and sweet potatoes (two) and Irish potato.

Heat a pot on the fire and add 2 tablespoons of organic coconut oil.

Add chopped onions and scallions to the pot and stir.

Add chopped garlic to the pot and stir.

Add sweet potato to the pot.

Add pumpkin to the pot.

Add carrots to the pot.

Add chocho to the pot.

Add Irish potato to the pot.

Add chopped ginger to the pot.

Pour in 1.5 cups of boiling water.

Add 1 teaspoon of turmeric powder and 1 teaspoon of cayenne pepper to the pot and stir.

Add string beans to the pot and stir.

Add one can of greased coconut milk to the pot and cover for 10 minutes.

After 10 minutes, add red kidney beans (referred to as red peas) to the pot.

Add okra to the pot.

Add ripe plantains to the pot.

Add 0.5 teaspoon of garlic powder and 0.5 teaspoon of onion powder to the pot.

Add bell pepper to the pot and stir.

Cook the stew for 20 minutes after prepping.

Plate the finished Ital Stew.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary