Rastafarian Vegetable Stew (ital Stew)
Rastafarian Vegetable Stew, also known as Ital Stew, is a traditional dish from Jamaican cuisine that is bursting with flavor and nutrition. This hearty stew is made with a variety of fresh vegetables and aromatic herbs and spices, making it a perfect choice for a wholesome and satisfying meal.
Ingredients
- 2 tbsp coconut oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 potatoes, diced
- 1 bell pepper, chopped
- 1 zucchini, diced
- 1 cup cabbage, shredded
- 1 cup okra, sliced
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 tsp thyme
- 1 tsp paprika
- Salt and pepper to taste
- 2 tbsp fresh parsley, chopped
Instructions
- In a large pot, heat the coconut oil over medium heat. Add the chopped onion and minced garlic, and sauté until fragrant.
- Add the diced carrots, potatoes, bell pepper, zucchini, cabbage, and okra to the pot. Stir and cook for a few minutes.
- Pour in the vegetable broth and diced tomatoes. Add the thyme, paprika, salt, and pepper. Stir well to combine.
- Bring the stew to a boil, then reduce the heat and let it simmer for 30 minutes, or until the vegetables are tender.
- Stir in the chopped parsley and adjust the seasoning if needed.
- Remove from heat and let the stew rest for a few minutes before serving.
Cooking & Preparation
- Preparation time:
- 20 minutes
- Cooking time:
- 40 minutes
- Total time:
- 1 hour
- Cooking method
- Stovetop
Nutritional facts per 1 serving
- Calories
- 200 per serving
- Carbohydrates
- 35g
- Protein
- 8g
- Fat
- 3g
Supplies
Large pot Wooden spoon Knife Cutting board
Tools
Serving bowls Soup ladle
Serving suggestions
Serve the Rastafarian Vegetable Stew hot, accompanied by a side of rice or Jamaican festival bread for a complete and satisfying meal.
Tips & tricks
For a spicier kick, add a chopped scotch bonnet pepper to the stew for an authentic Jamaican flavor.
Cost
$15