Ital Stew

Ital stew is a vegetarian dish aligned with the Rastafarian movement, focusing on unprocessed foods and simple, delicate flavors.

  • Total Time:
  • Servings: 4

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  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon dried thyme
  • 3 green onions, bottoms removed
  • 2 bay leaves
  • 2 cups coconut milk
  • 2 cups water
  • 2 cups pumpkin or squash, cut into bite-sized chunks
  • 2 cups taro, cut into bite-sized chunks (about 1 pound)
  • 1 cup okra, cut into 1/2-inch pieces (about 10 okras)
  • 1/2 yellow plantain, cut into bite-sized pieces
  • 3 carrots, cut into bite-sized chunks
  • 2 cups collard greens, sliced (about 4 leaves)
  • Juice of 1/2 lime (1 tablespoon)
  • Sea salt to taste, about 1 teaspoon
  • Pepper to taste, about 1 teaspoon
  • 1 small handful cilantro, chopped

How to make this recipe

  1. In a stockpot, warm the olive oil over medium heat, then add the onion. Sauté until translucent and softened, about 4 minutes. Add the garlic, allspice and thyme and sauté until aromatic, about 1 minute.

  2. Add the green onions, bay leaves, coconut milk and water. Bring to a simmer, then add the pumpkin and taro and cook for 5 minutes. Reduce heat if it turns into a boil. Add the potatoes and cook for another 3 minutes. Stir in the okra, plantain and carrots and cook for another 5 minutes. Finally, remove the green onions (and any bay leaves and thyme sprigs), then add the collard greens; simmer until darkened and bright green, about 4 more minutes. At this point, all of the vegetables should be easily pierced with a fork.

  3. Remove from heat and add the lime juice. Add salt and pepper to taste; stir in the cilantro and serve.


To give the stew more spice, add a Scotch bonnet or habanero pepper when adding the coconut milk and water and remove before serving. For more spice, burst the pepper in the stew before removing it.

Contributed By Published March 2013

1037353 recipes/ital-stew 2015-10-02T13:40:23+00:00 Russ Crandall vegetarian|web-exclusive|healthy|gluten-free|soups-and-stews|4|fast march-2013 recipes,ital-stew 1037353

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