JAMAICAN ITAL STEW RECIPE WITH PEAS || VEGAN/VEGETARIAN

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.

Boil 1.5 cups of red kidney beans in 14 cups of water for 1 hour and 15 minutes.

Mince 5 garlic cloves finely.

Prepare fresh ingredients: spinach, parsley, carrots, green pepper, chayote, scallion, thyme, red onion, garlic cloves, red pepper, scotch bonnet, and kabocha squash.

Remove seeds from kabocha squash and dice it up.

Tie scallion and thyme together with kitchen twine for easy handling.

Tie parsley with kitchen twine as well.

Check on kidney beans to ensure they are half cooked and strain the water, saving it for later use.

In a pot, add oil and sauté green seasoning for about 1 minute.

Add diced onion, minced garlic, red pepper, and green pepper; sauté for 1-2 minutes.

Add diced kabocha squash to the pot.

Add all other chopped vegetables (carrots, potatoes, etc.) to the pot and stir to coat with the seasoning.

Take 2 cups of the saved kidney bean water and mix it with a packet of pumpkin soup mix, straining out any noodles.

Add 5 cups of water to the pot and stir well.

Add 1/4 cup of unsweetened coconut milk to the pot.

Incorporate kidney beans, tied scallion and thyme, parsley, and scotch bonnet pepper into the pot.

Season the broth with 1 teaspoon each of onion powder, garlic powder, and all-purpose seasoning.

Cover the pot and let it simmer for about 1 hour until thickened.

Check the thickness of the stew; if too thick, add a little water.

Top the stew with fresh spinach before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary