HOW TO MAKE ITAL STEW ! COOK AND VIBE (S2EP12)

coconut milk

🥗Healthier: almond milk

💰Cheaper: regular milk

Almond milk is lower in calories and dairy-free.

black beans

🥗Healthier: lentils

💰Cheaper: canned chickpeas

Lentils are high in protein and cheaper than canned beans.

Start by preparing the coconut, using a real coconut instead of powdered coconut.

Blend the coconut with the juice from the red kidney beans and add a bit of water to create a mixture.

Chop the scallion and other vegetables, ensuring they are fresh and ideally from your own garden.

Add the chopped vegetables, including peas, okra, tomatoes, thyme, carrot, sweet potato, garlic, pumpkin, and Irish potatoes, into a large pot.

Cover the pot and let the vegetables cook for about 15-20 minutes until they are tender.

Add the red kidney beans into the pot with the vegetables and mix well.

Taste the stew and adjust the seasoning if desired, but the creator emphasizes not adding salt or other seasonings, relying on the natural flavors of the vegetables.

Serve the Ital stew hot, enjoying the natural flavors without additional seasoning.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary