HEALTHY AND DELICIOUS QUICK ITAL STEW 🍲😋 RECIPE @Howtocookjamaican

coconut milk

🥗Healthier: almond milk

💰Cheaper: soy milk

Almond milk provides a lower-calorie option while maintaining creaminess.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: serrano pepper

Jalapeños offer a milder heat, while serranos are more accessible.

Welcome to the kitchen and introduce the recipe for quick Ital stew.

Prepare red kidney beans and dried pigeon peas from scratch.

Substitute vegetables of choice; mention using chocho, pumpkin, and carrot.

Emphasize the importance of coconut cream for flavor; can use any form of coconut.

Add a lot of garlic for taste and health benefits.

Slice and add some ginger for extra flavor.

Season with pimento seeds, black pepper, cumin powder, and all-purpose seasoning; no salt added.

Use 100% whole wheat flour for dumplings; mention adding vinegar for flavor and health benefits.

Cook the peas on the stove until tender; timing may vary based on the type of peas used.

Add all veggies, garlic, ginger, and seasonings to the pot; allow flavors to infuse.

Add pumpkin, chocho, carrot, and onion to the pot; include a little pepper for taste.

Simmer the stew on medium heat for about 40 minutes until thickened and flavorful; ensure it’s not watery.

Serve with parboiled rice or any rice of choice; mention it can be served with various types of rice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary