Ital Stew Recipe
Recipe By Slurrp
Vegetables cooked in coconut milk with aromatic spices. In short Ital stew is a one plot plant based dish which derives from the Jamaican Rastafarian movement. The dish is made with root vegetables, herbs, spices and then shimmered down in coconut milk. There is absolutely no meat included in the recipe as it is extremely vegan. The great thing about this stew is that you can include as many vegetables as you want. And the sqeeze of freshly added coconut milk is best to compliment the dish.
4.5
30 Rating -
Rate
Vegdiet
plan
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ingredients serve
serve1
Add to Shopping ListIngredients for Ital Stew Recipe
- 3 stalk Celery
- 4 No.s Cloves Garlic
- 115 gram Pumpkin
- 1 tablespoon shredded ginger
- 2 stalk Scallion
- 1 No.s Ripe Plantain
- 2 cup Flour
- 450 gram Yellow yam
- 2 No.s Irish potato
- 2 No.s Sweet Potato
- As required Coconut milk
- 2 stalk Thyme
- 3 No.s Leaves pack chow
- 2 No.s Carrot
- 4 No.s Pimento berries
- 2 cup black eyed peas
- 1 No.s Scotch bonnet pepper
- 5 No.s Okra
- 2 No.s Small dasheen yam
Directions: Ital Stew Recipe
step 1
- STEP 1.1 - boil black eyed peas with scotch balled pepper in 5 cups of water.
step 2
- STEP 2.2 - add chopped vegetables, ginger, garlic and scallion to the pot.
step 3
- STEP 3.3 - give it a stir and add coconut milk.
step 4
- STEP 4.4 - simmer it till your soup thickens.
step 5
- STEP 5.5 - add sliced plantain, chopped celery and mix everything well.
Nutrition
value
value
1681
calories per serving
12 g Fat54 g Protein344 g Carbs116 g FiberOther
Current Totals
- Fat12g
- Protein54g
- Carbs344g
- Fiber116g
MacroNutrients
- Carbs344g
- Protein54g
- Fiber116g
Fats
- Fat12g
Vitamins & Minerals
- Calcium2430mg
- Iron138mg
- Vitamin A38209mcg
- Vitamin B12mg
- Vitamin B2< 1mg
- Vitamin B316mg
- Vitamin B62mg
- Vitamin B9706mcg
- Vitamin B120mcg
- Vitamin C376mg
- Vitamin E11mg
- Copper3mcg
- Magnesium695mg
- Manganese19mg
- Phosphorus995mg
- Selenium19mcg
- Zinc13mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
Recipe By Slurrp