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.

Rastafarian Vegetable Stew (ital Stew)

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

  1. In a large pot, heat the coconut oil over medium heat. Add the chopped onion and minced garlic, and sauté until fragrant.
  2. Add the diced carrots, potatoes, bell pepper, zucchini, cabbage, and okra to the pot. Stir and cook for a few minutes.
  3. Pour in the vegetable broth and diced tomatoes. Add the thyme, paprika, salt, and pepper. Stir well to combine.
  4. Bring the stew to a boil, then reduce the heat and let it simmer for 30 minutes, or until the vegetables are tender.
  5. Stir in the chopped parsley and adjust the seasoning if needed.
  6. 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