Jamaican Ital Stew

Ingredients

• 2 tablespoons (30ml) vegetable oil 2 tablespoons (30ml) vegetable oil
• 1 onion, diced 1 onion, diced
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 scotch bonnet pepper, seeded and minced 1 scotch bonnet pepper, seeded and minced
• 2 carrots, peeled and diced 2 carrots, peeled and diced
• 2 potatoes, peeled and diced 2 potatoes, peeled and diced
• 1 sweet potato, peeled and diced 1 sweet potato, peeled and diced
• 1 bell pepper, diced 1 bell pepper, diced
• 1 cup (200g) butternut squash, diced 1 cup (200g) butternut squash, diced
• 1 cup (200g) pumpkin, diced 1 cup (200g) pumpkin, diced
• 1 cup (200g) cabbage, shredded 1 cup (200g) cabbage, shredded
• 1 cup (200g) okra, sliced 1 cup (200g) okra, sliced
• 1 cup (200g) kidney beans, cooked 1 cup (200g) kidney beans, cooked
• 1 cup (200g) chickpeas, cooked 1 cup (200g) chickpeas, cooked
• 1 cup (240ml) coconut milk 1 cup (240ml) coconut milk
• 2 cups (480ml) vegetable broth 2 cups (480ml) vegetable broth
• 2 tablespoons (30ml) soy sauce 2 tablespoons (30ml) soy sauce
• 1 tablespoon (15ml) thyme leaves 1 tablespoon (15ml) thyme leaves
• 1 teaspoon (5ml) ground allspice 1 teaspoon (5ml) ground allspice
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 15g, 10g
• Carbohydrates (total, sugars): 45g, 10g
• Protein: 10g
• Fiber: 12g
• Salt: 1.5g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat.
2. 2.
   Add the diced onion, minced garlic, and minced scotch bonnet pepper. Sauté until the onion is translucent and fragrant.
3. 3.
   Add the diced carrots, potatoes, sweet potato, bell pepper, butternut squash, pumpkin, cabbage, and okra to the pot. Stir well to combine.
4. 4.
   Pour in the coconut milk and vegetable broth. Stir in the cooked kidney beans and chickpeas.
5. 5.
   Add the soy sauce, thyme leaves, and ground allspice. Season with salt and pepper to taste.
6. 6.
   Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for 30-40 minutes, or until the vegetables are tender.
7. 7.
   Adjust the seasoning if needed. Serve hot.

Treat your ingredients with care...

• Butternut squash — Peel the tough skin using a sharp knife or a vegetable peeler before dicing.
• Scotch bonnet pepper — Handle with caution and wear gloves while mincing, as it is extremely spicy. Adjust the amount according to your spice tolerance.
• Okra — To prevent it from becoming slimy, make sure to slice it just before adding it to the stew.

Tips & Tricks

• For a richer flavor, you can add a tablespoon of Jamaican curry powder to the stew.
• If you prefer a thicker consistency, mash some of the cooked vegetables with a fork before serving.
• Serve the Ital Stew with a side of Jamaican rice and peas for a complete meal.
• Adjust the spiciness by adding more or less scotch bonnet pepper.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify.

Serving advice

Serve the Jamaican Ital Stew hot in bowls, garnished with fresh thyme leaves. Accompany it with a side of Jamaican rice and peas for a satisfying and wholesome meal.

Presentation advice

To enhance the presentation, you can sprinkle some chopped fresh parsley or cilantro on top of the stew. Serve it with a slice of lime on the side for an extra burst of citrus flavor.