Ital Stew is a Jamaican dish associated with the Rastafarian movement. Ital is a vegetarian, unprocessed meal that comes from the earth. This dish is made with root vegetables, herbs, and spices cooked in coconut milk. A strict Rasta culture will not consume salt. If salt is used a small amount of kosher, sea salt or Himalayan salt is preferred.
"Ital is Vital"
1 tablespoon coconut oil
1 small onion, chopped
2 gloves garlic, minced
2 teaspoon allspice
4 springs fresh thyme
2 bay leaves
2 cup coconut milk
1 ½ cup water
1 cup pumpkin, cut into bite size pieces
1 Cho cho (Chayote), cut in bite size pieces
1 potato, cut into small chunks
1 green or half green plantain, cut into medium chuck
1 small sweet potato, cut into small chunks (optional)
1 small yuca, cut into small chunks
1 carrot, diced
1 cup of chopped spinach
1 whole habanero or scotch bonnet pepper
Salt (optional) and black pepper
Hi my name is Dianne I enjoy cooking a variety of dishes and putting a smile on peoples faces. I have been teaching hands on cooking classes for over 18 years. I love creating new dishes and exploring nature.