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Ital Stew

Afya Ibomu

Ital Stew
Prep Time: 10M
Cooking Time: 30M
Serves: 5

A traditional Caribbean dish to soothe your soul! This vegan ital stew recipe is warming, hearty and packed full of flavour. Absolutely perfect for those wintery evenings when nothing but a filling and wholesome stew will suffice to stave off the seasonal chills.

The simple-to-make recipe is ideal for if you want to batch cook for the days ahead and big enough for a full family or if you have guests around. In 40 minutes, you’ll have a filling, spicy serving for up to 6 people.

Get cooking tonight with this delicious meal. Your tastebuds will thank you later!

Recipe serves: 4-6

Prep time: 10 mins

Cooking time: 30 mins

If you enjoy this vegan Ital Stew recipe we’ve got plenty more. We think you’ll like all the other treats and delights at our Caribbean Vegan Recipes section or at our other vegan stews – they’re full of mouth-watering classics like this!

There's more where this came from!

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Ingredients

  1. Soup:
  2. 2 tbsp oil
  3. 2 medium carrots, chopped
  4. 3 whole stalks of scallions, with ends cut
  5. 3 cloves fresh garlic, about 2tsp minced
  6. 1 tbsp minced or grated ginger
  7. 2 medium Idaho potatoes
  8. 2 cups fresh or frozen corn
  9. 1 green plantain
  10. 1 can red beans or black eyed peas
  11. 12 medium okra (optional)
  12. 5 cups water if no okra, 6 cups with okra
  13. 2 cups low sodium vegetable broth
  14. 1 cup unsweetened coconut milk
  15. 1 tbsp non-dairy margarine
  16. Juice 1/2 lime or lemon
  17. Dumplings:
  18. 1/2 cup all-purpose gluten free flour
  19. 1/4 tsp baking powder
  20. 1/4 tsp sea salt
  21. 1/8 tsp black pepper
  22. 2 tsp oil
  23. 3-4 tbsp water
  24. Spices:
  25. 1 tsp ground allspice
  26. 12 stalks of fresh thyme or 1/8 tsp dried
  27. 2 1/2 tsp sea salt, or to taste
  28. 1/2 tsp black pepper, or to taste
  29. 1 small whole Scotch bonnet (habanero) pepper

A traditional Caribbean dish to soothe your soul! This vegan ital stew recipe is warming, hearty and packed full of flavour. Absolutely perfect for those wintery evenings when nothing but a filling and wholesome stew will suffice to stave off the seasonal chills.

The simple-to-make recipe is ideal for if you want to batch cook for the days ahead and big enough for a full family or if you have guests around. In 40 minutes, you’ll have a filling, spicy serving for up to 6 people.

Get cooking tonight with this delicious meal. Your tastebuds will thank you later!

Recipe serves: 4-6

Prep time: 10 mins

Cooking time: 30 mins

If you enjoy this vegan Ital Stew recipe we’ve got plenty more. We think you’ll like all the other treats and delights at our Caribbean Vegan Recipes section or at our other vegan stews – they’re full of mouth-watering classics like this!

Method

  • Heat a large soup pot on medium-low heat then add oil.
  • Saute carrots, garlic, scallions and ginger for 5 minutes. Then add potatoes, corn, plantains and beans and saute for 3-5 minutes.
  • Add all spices except Scotch bonnet and saute for 30 seconds.
  • Add remaining ingredients and bring soup to a boil, then reduce to medium heat and simmer covered for 20 minutes.
  • While the soup is coming to a boil, mix dumpling ingredients in a small bowl.
  • Start with mixing the flour, baking powder, salt and pepper. Then add oil and 3 tablespoons of water. Do not over mix. The dough should be slightly dry. Add extra water if needed, 1 teaspoon at a time.
  • When the soup is turned down to simmer, add dumplings 1 heaping teaspoon at a time.
  • Remove Scotch bonnet, scallions and thyme stalks before serving.

 

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