Ital Stew Recipe

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. 

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Ital Stew
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ingredients serve

Ingredients 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
1681
calories per serving
12 g Fat54 g Protein344 g Carbs116 g FiberOther

Current Totals

  • Fat
    12g
  • Protein
    54g
  • Carbs
    344g
  • Fiber
    116g

MacroNutrients

  • Carbs
    344g
  • Protein
    54g
  • Fiber
    116g

Fats

  • Fat
    12g

Vitamins & Minerals

  • Calcium
    2430mg
  • Iron
    138mg
  • Vitamin A
    38209mcg
  • Vitamin B1
    2mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    16mg
  • Vitamin B6
    2mg
  • Vitamin B9
    706mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    376mg
  • Vitamin E
    11mg
  • Copper
    3mcg
  • Magnesium
    695mg
  • Manganese
    19mg
  • Phosphorus
    995mg
  • Selenium
    19mcg
  • Zinc
    13mg
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
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Recipe By Slurrp