Jamaican Ital Stew

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 viewers to the cooking channel.

Introduce the dish as a vegetarian meal.

Show the mixed vegetables including cauliflower, broccoli, carrots, cabbage, and bell peppers.

Pour coconut cream into the pot and let it caramelize.

Add 1 chopped onion and 1 chopped tomato to the pot.

Add 1 pickled garlic and 1 tablespoon all-purpose seasoning to the pot.

Add 1 teaspoon salt and let the mixture cook for about 2 minutes.

Add mutton to the pot (not in master recipe).

Add plantain to the pot as a traditional ingredient in Jamaican Ital stew.

Add the mixed vegetables to the pot and stir to coat them in the caramelized coconut milk.

Let the mixture simmer to combine flavors.

Mention that this dish can be customized with green bananas or potatoes.

Add pickled pepper hot sauce to the pot instead of scotch bonnet pepper due to unavailability.

Check the stew, indicating it is almost ready for plating.

Plate the finished dish with sweet potato and fresh potato.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary