Ital Stew Recipe

Jump to Recipe
Ital Stew Recipe

This amazing Ital Stew recipe is my version of the popular traditional Jamaican Rastafarian dish. Potatoes, carrots, and cabbage are simmered in coconut milk, aromatic spices, and herbs!

Ital Stew Recipe


What Is Ital Stew?

Ital Stew is a Jamaican dish from the Rastafarian movement, traditionally. this stew doesn’t contain meat or processed foods. It is made from vegetables, herbs, aromatic spices cooked in coconut milk

Ital Stew reminds me of my Jamaican Vegan Rundown and Jackfruit Stew

Ital Stew Recipe

How To Make Ital Stew?

As I mentioned before this Ital Stew Recipe is my version. The traditional Jamaican version is cooked with tropical root vegetables such as yam and taro (I don’t have any on hand so I substitute with potatoes).  It shouldn’t be cooked with iodized salt but I added some Bragg’s Liquid Aminos and sea salt.

Honestly, I love salt and have tried to wean myself off but have failed numerous times. Feel free to omit salt and Bragg’s Liquid Aminos. I also added Butler’s Soy Curls that are made from whole non-GMO soybeans.

Finally, the Ital Stew recipe would call for only local seasonings but I included tomato paste, marjoram, rosemary, and Italian seasoning for a boost of flavor. I just can’t help myself.

The results were simply mind-blowing, I couldn’t get enough of this stew! My hubby enjoyed his so much and told me to call it Ital stew. I told him I had already planned to call it just that! He said it was spot on.

If you have never had Ital stew this is a must-try, it is delicious served alone or over steamed rice.


If you make this recipe, snap a photo and hashtag #healthiersteps  — we love to see your recipes on InstagramFacebook & Twitter!

Also please leave a star rating ;-)

Need some encouragement on your Healthier Steps journey?

Join our new facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips, etc., from our members. Please join us and invite your friends Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.




(Per 100g)
  • Energy: 308 kcal / 1287 kJ
  • Fat: 17 g
  • Protein: 0 g
  • Carbs: 35 g

Cooking Time

  • Preparation: 20 min
  • Cooking: 35 min
  • Ready in: 55 min
  • For:
  • 4 servings



  1. Heat oil in a large Dutch pot on medium-high heat. Add onions and cook until soft, about 3 minutes.
  2. Add garlic, green onions, celery, thyme, rosemary, marjoram, Italian seasoning, allspice berries and cook stirring frequently for another minute or until fragrant.
  3. Stir in Bragg's liquid aminos, tomato paste, potatoes, carrots, cabbage and coat with seasonings. Cook for about a minute, stirring frequently.
  4. Add coconut milk and water. Bring to a boil. Reduce heat to simmer.
  5. Cook for 30 minutes or until stew is thick, adding Soy Curls™ halfway.
  6. Season with salt and pepper.


Ital Stew in a bowl, overhead shot, vegan, gluten-free

Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

Please Leave a Comment and a Rating

Rate this recipe

  1. RonnieO
    May 2, 2020

    Thanks for this delicious stew.
    Potatoes are packed with protein. Great substitution.

  2. Louis Mccafferty
    November 14, 2019

    Sooo good

  3. Michelle Blackwood
    April 3, 2019

    Enrahamian, I appreciate your opinion. Hopefully, you can make it Ital to suit your taste, I’m guilty because I made it suit mine. After all, I’m Jamaican born, now living in Florida but not a Rastafarian.

  4. David Angus Lowrie
    February 17, 2019

    Made this last week and it was so easy to make and delicious into the bargain, will definitely be making again

    • Michelle Blackwood
      February 17, 2019

      David, I’m so happy you enjoyed it. Thank you very much for sharing your feedback.

  5. Ann Twitty Caughran
    December 14, 2018

    Can’t wait to try this – soy curls are on the way!

    • Michelle Blackwood
      December 14, 2018

      Awesome Ann, I hope you enjoy!

  6. Montag
    March 24, 2018

    Hell yeah! :)

    • Suzanne
      November 24, 2019

      Curious what could be used as a sub for the soy curls? Would love to try this but can’t find them anywhere in my area. Thanks!

      • Michelle Blackwood, RN
        November 24, 2019

        Suzanne, you could try substitute with any white beans, chickpeas, or my marinated tofu recipe. add it at the end.

  7. Judith
    May 28, 2017

    This is delicious.

    • Michelle Blackwood
      May 28, 2017

      Thank you Judith, it is :)