Ital stew is one of my fall and winter favorites! It's so warming and delicious and wonderfully easy! Background: Ital stew is a Jamaican Rastafarian plant-based dish.
Ingredients:
- 2 tbsp olive oil
- One onion- thinly sliced
- 3 cloves garlic - minced
- 1 tsp fresh ginger, grated
- 1 can kidney beans
- 1 purple yam, medium-cubed
- 1 sweet potato- cubed
- 1 yellow squash, small- cubed
- 2 ears corn, cut into 4 OR kernels only
- 1 can green peas
- 5-10 whole allspice berries
- 1 tsp black pepper
- 1 can full-fat coconut milk
- 1 cup water
- 1 cup vegetable broth
- 1 tbsp soy sauce
- 1 tsp turmeric powder
- 1 tsp cumin powder
- 1 scotch bonnet pepper
How: One of my favorite things about ital stew is that you can make it in many different ways! So, the ingredient list is more of a guideline than an actual rule- have fun with it! Add pumpkin in the fall, taro, and parsnips in the winter, or kale in the summer! I love to make mine in a pressure cooker because I can pretty much just throw in all the ingredients and let them do their thing but it’s also easy to do in a dutch oven or pot!
- Heat a medium saucepan on medium heat and add oil
- Sauté onions until clear- roughly 3 minutes
- Add garlic and sauté for roughly 2 minutes
- Add ginger and sauté for roughly 1 minute or until fragrant
- Add your onion, garlic, ginger mixture into your pressure cooker along with all other ingredients
- Set your pressure cooker for about 15 minutes. Depending on how many root vegetables you’ve included, you may need to cook for 5 additional minutes.
- Release the pressure, let it cool down, and enjoy it!
**If you’re using a dutch oven or a pot, there’s no need to dirty two pans. Do your sauteing in the same pot or dutch oven that you’ll add your ingredients to later!
Happy cooking!
Noelle