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1-Pot Jamaican Ital Stew

Delicious 1-Pot Jamaican Ital Stew for Cozy Comfort Cooking

This 1-Pot Jamaican Ital Stew is a vibrant and hearty vegan dish, celebrating Rastafarian cooking with creamy coconut and fresh vegetables.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Jamaican
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew
  • 2 tablespoons Coconut Oil Can substitute with olive oil.
  • 1 medium Onion Can substitute with shallots.
  • 4 cloves Garlic Or use garlic powder.
  • 2 stalks Green Onions Can replace with chives.
  • 2 stalks Celery Can replace with bell peppers.
  • 1 teaspoon Dried Thyme Fresh thyme can be used in a 3:1 ratio.
  • 1 teaspoon Italian Seasoning Can use dried oregano and basil separately.
  • 4 whole Allspice Berries Or use ground allspice.
  • 2 leaves Bay Leaves Remove before serving.
  • 2 tablespoons Bragg's Liquid Aminos Or soy sauce; use tamari for gluten-free.
  • 2 tablespoons Tomato Paste Can use crushed tomatoes.
  • 2 medium Potatoes Can substitute with sweet potatoes.
  • 2 medium Carrots No substitutions needed.
  • 2 cups Green Cabbage Napa cabbage can be a substitute.
  • 1 can Coconut Milk Substitute with almond milk for a lighter option.
  • 2 cups Water Vegetable broth can enhance flavor.
  • 1 can Cooked Kidney Beans Can substitute with black beans or chickpeas.
  • 1 cup Soy Curls Optional; omit for a lighter dish.
  • 1 whole Scotch Bonnet Pepper Or use cayenne pepper for less heat.
  • to taste Salt Adjust based on preference.

Equipment

  • Dutch pot

Method
 

Step-by-Step Instructions for 1-Pot Jamaican Ital Stew
  1. In a large Dutch pot, heat 2 tablespoons of coconut oil over medium-high heat until it shimmers.
  2. Add one chopped onion and sauté for approximately 3 minutes until translucent and fragrant.
  3. Stir in 4 minced garlic cloves, 2 chopped green onions, and 2 chopped celery stalks along with 1 teaspoon of dried thyme, 1 teaspoon of Italian seasoning, 4 allspice berries, and 2 bay leaves. Sauté for 1 minute.
  4. Pour in 2 tablespoons of Bragg's liquid aminos and 2 tablespoons of tomato paste; mix well and cook for about 1 minute.
  5. Add 2 cubed potatoes, 2 sliced carrots, and 2 cups of chopped green cabbage to the pot. Stir continuously for 1 minute.
  6. Pour in 1 can of coconut milk and 2 cups of water, stirring to combine. Add 1 can of cooked kidney beans and 1 whole scotch bonnet pepper. Bring to a boil.
  7. Reduce the heat to low and let your stew simmer uncovered for approximately 30 minutes.
  8. Remove the scotch bonnet pepper and bay leaves. Stir the stew one last time before serving.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 50gProtein: 12gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 800mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 100IUVitamin C: 80mgCalcium: 10mgIron: 15mg

Notes

This stew is hearty and nutritious, perfect for gatherings and caters to vegan and gluten-free diets.

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