HOW TO MAKE THE BEST AUTHENTIC JAMAICAN ITAL VEGETABLE STEW RECIPE 2017

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: almond milk

Light coconut milk reduces calories while maintaining creaminess.

vegetable broth

🥗Healthier: homemade vegetable broth

💰Cheaper: water

Homemade broth is fresher and can be made from scraps.

Soak red peas and Goa peas overnight or for a few hours, wash well before cooking.

Add garlic and ginger to the pot for flavor.

Add coconut milk to the stew for flavor.

Mix in Jamaican all-purpose seasoning, black pepper, scallions, and thyme.

Add pumpkin, Irish potato, carrot, bell pepper, and onion to the pot.

Add dumplings made from whole wheat flour to the stew.

Cover the pot and simmer on medium heat for about 30 minutes until everything is cooked through.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary