Ital Stew Recipe
This amazing Ital Stew recipe is my version of the popular traditional Jamaican Rastafarian dish. Potatoes, carrots, cabbage, and kidney beans are simmered in coconut milk, spices, and herbs!
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Servings: 4 servings
Calories: 491kcal
Ingredients
- 1 tablespoon coconut oil
- 1 medium onion chopped
- 5 cloves garlic minced
- 2 green onions thinly sliced
- 2 stalks celery chopped
- 1/2 teaspoon dried thyme
- 1 teaspoon Italian seasoning
- 6 dried allspice berries
- 2 bay leaves
- 1/4 cup Bragg's liquid aminos or soy sauce
- 1 tablespoon tomato paste
- 2 medium potatoes peeled and cut into cubes
- 2 medium carrots cut into coins
- 1/2 medium green cabbage chopped
- 1 can coconut milk
- 4 cups water
- 1 1/2 cups cooked kidney beans
- 1 cup Soy Curls™ optional
- 1 Scotch Bonnet pepper or habanero pepper or a pinch of cayenne pepper
- salt to taste, (I used 1/2 teaspoon)
Instructions
- Heat oil in a large Dutch pot on medium-high heat. Add onions and cook until soft, about 3 minutes.
- Add garlic, green onions, celery, thyme, Italian seasoning, allspice berries, and bay leaves, and cook frequently stirring for another minute or until fragrant.
- Stir in Bragg's liquid aminos, tomato paste, potatoes, carrots, and cabbage. Cook for about a minute, stirring frequently.
- Add coconut milk, water, kidney beans and soy curls, and scotch bonnet pepper. Bring to a boil. Reduce heat to simmer.
- Cook for 30 minutes or until stew is thick.
- Season with salt to taste.
Nutrition
Calories: 491kcal | Carbohydrates: 55g | Protein: 13g | Fat: 28g | Saturated Fat: 24g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 112mg | Potassium: 1403mg | Fiber: 14g | Sugar: 11g | Vitamin A: 5380IU | Vitamin C: 77mg | Calcium: 141mg | Iron: 6mg