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

FOR THE FULL LIST OF  INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.

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.

Ital-Stew-Recipe

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Categories

Nutrition

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

Cook Time

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

Ingredients

Instructions

  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.

Notes

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.