📝 About This Recipe
Rooted in the Rastafarian movement, Ital stew is the ultimate celebration of 'Livity'—a diet designed to increase life energy through natural, salt-free, and plant-based ingredients. This vibrant pot is a symphony of tropical root vegetables, protein-rich beans, and leafy greens simmered in a rich, hand-pressed coconut milk infused with aromatic pimento and scotch bonnet. It is a soul-warming, hearty masterpiece that proves nature’s bounty needs no artificial enhancement to taste spectacular.
🥗 Ingredients
The Base Aromatics
- 3 cups Coconut Milk (Full-fat, preferably fresh or high-quality canned)
- 4 stalks Scallions (Crushed and chopped)
- 4 cloves Garlic (Minced)
- 6 sprigs Fresh Thyme (Whole)
- 1 whole Scotch Bonnet Pepper (Keep intact to avoid extreme heat)
- 6-8 pieces Pimento Berries (Allspice berries, lightly crushed)
- 1 inch Ginger (Grated or sliced into coins)
The Hearty Provisions
- 1/2 pound Yellow Yam (Peeled and cubed into 1-inch pieces)
- 1 large Sweet Potato (Peeled and cubed)
- 2 cups Pumpkin or Calabaza Squash (Peeled and cubed)
- 2 medium Carrots (Sliced into thick rounds)
- 1 piece Cho-Cho (Also known as Chayote, peeled and cubed)
Protein and Greens
- 1.5 cups Red Kidney Beans (Cooked or canned and rinsed)
- 2 cups Callaloo or Spinach (Roughly chopped)
- 6-8 pods Okra (Top and tailed, sliced into rounds)
👨🍳 Instructions
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1
In a large, heavy-bottomed pot or Dutch oven, pour in the coconut milk and bring to a gentle simmer over medium heat.
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2
Add the crushed scallions, minced garlic, thyme sprigs, pimento berries, and ginger to the coconut milk. Let this infuse for 8-10 minutes until the liquid becomes fragrant and slightly reduced.
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3
Carefully place the whole Scotch Bonnet pepper into the liquid. Ensure it does not burst, as the goal is to infuse the flavor and aroma without the intense heat.
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4
Add the yellow yam and carrots to the pot first, as these take the longest to soften. Cover and simmer for 10 minutes.
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5
Stir in the pumpkin, sweet potato, and cho-cho. If the liquid doesn't quite cover the vegetables, add a splash of water or more coconut milk.
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6
Simmer the mixture for another 15-20 minutes. You will notice the pumpkin starting to break down, which naturally thickens the sauce into a rich gravy.
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7
Add the cooked kidney beans and the sliced okra. Stir gently to incorporate without mashing the softer root vegetables.
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8
Fold in the chopped callaloo or spinach. These greens cook quickly and only need about 5 minutes to wilt into the stew.
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9
Check the consistency; if it's too thick, add a little water. If too thin, mash a few pieces of pumpkin against the side of the pot and stir back in.
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10
Remove the whole Scotch Bonnet pepper and the woody thyme stems before serving.
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11
Taste the stew. Authentic Ital is salt-free, but the depth of flavor comes from the reduction of coconut milk and the aromatics. Allow it to sit for 5 minutes off the heat to let the flavors marry.
💡 Chef's Tips
Use fresh coconut milk if possible; the natural oils create a superior 'oil-down' effect that canned versions struggle to replicate. If you can't find yellow yam, substitute with extra sweet potato or green banana for a similar texture. Never cut the Scotch Bonnet pepper if you want a mild stew; the skin provides a fruity aroma that is essential to the dish's identity. To make the stew even heartier, add 'spinners' (small, elongated flour and water dumplings) during the last 15 minutes of cooking. Avoid over-stirring once the vegetables are tender to prevent the stew from becoming a mash.
🍽️ Serving Suggestions
Serve hot in deep wooden bowls to honor the natural aesthetic of Ital cooking. Pair with a side of brown rice or 'rice and peas' for a complete protein meal. Enjoy with a tall glass of fresh ginger beer or sorrel juice. Add a side of fried plantains for a sweet contrast to the savory, creamy stew. A slice of fresh avocado (pear) on the side adds even more healthy fats and creaminess.