“This delicious mix of caribbean flavors is this recipe for vegan ital stew. Fresh veggies, herbs and spices.Perfect for a healthy meal”.
What Is Ital Stew?
Ital stew is a Jamaican dish that the Rastafi call “ital” from the word “vital.” I have met a few in my life, and have been to Jamaica and all over the Caribbean. I got into making it for myself as I craved a good vegan soup to make for my weekly meal prep. Italfood should be vegetarian, unprocessed, and from the earth (that should totally be a shirt).
How to Make Ital Stew?
I found this particular version from Healthier Steps, and made it my own. I liked a little more veggie stock and other herbs that I had available without another trip to the grocery store.
There are several types of recipes out there, this worked with what I had. I thought I would make another in the fall months with root vegetables.
This recipe is amazing, and it’s perfect to meal prep for the week, or to make your own with whatever vegetables you have in season.
| Servings |
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- 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
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried basil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon allspice
- 1/4 cup tamari
- 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
- 2 cups veggie stock
- 2 cups water
Ingredients
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- 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, basil, oregano, Italian seasoning, allspice and cook stirring frequently for another minute or until fragrant.
- Stir in tamari, tomato paste, potatoes, carrots, cabbage and coat with seasonings. Cook for about a minute, stirring frequently.
- Add coconut milk and water. Bring to a boil. Reduce heat to simmer.
- Cook for 30 minutes or until stew is thick.
- Season with salt and pepper.
| Servings |
|
- 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
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried basil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon allspice
- 1/4 cup tamari
- 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
- 2 cups veggie stock
- 2 cups water
Ingredients
|
|
- 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, basil, oregano, Italian seasoning, allspice and cook stirring frequently for another minute or until fragrant.
- Stir in tamari, tomato paste, potatoes, carrots, cabbage and coat with seasonings. Cook for about a minute, stirring frequently.
- Add coconut milk and water. Bring to a boil. Reduce heat to simmer.
- Cook for 30 minutes or until stew is thick.
- Season with salt and pepper.
