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Ital Stew Recipe Ital Stew Recipe

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Ital Stew Recipe

Written by: Lucas Johnson

This Ital Stew is a hearty, flavorful mix of pumpkin, carrots, okra, and more, simmered in creamy coconut milk with thyme and garlic. Perfect for a cozy, nourishing meal.

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I've been perfecting my ital stew for years, and it's become a family favorite. This hearty, plant-based dish bursts with vibrant flavors and nourishing ingredients. Pumpkin, okra, and coconut milk create a rich, creamy base, while aromatic thyme adds depth. What I love most about this recipe is its versatility – you can easily swap veggies based on what's in season or your personal preferences. Trust me, once you try this stew, it'll become a staple in your kitchen too!

Ingredients for Delicious Ital Stew

  • Pumpkin: Sweet and hearty, pumpkin adds a rich flavor and creamy texture to the stew, making it a comforting dish.
  • Carrots: Carrots bring a subtle sweetness and vibrant color to the stew, adding a nutritious crunch to each bite.
  • Okra: Okra thickens the stew and provides a unique texture, while also contributing a mild, earthy flavor to the dish.
  • Coconut milk: Creamy and luscious, coconut milk adds a tropical twist to the stew, enhancing the overall richness and depth of flavor.
  • Red peppers: Red peppers offer a sweet and slightly tangy taste, along with a pop of vibrant color to the stew.
  • Green beans: Green beans provide a fresh and crisp element to the stew, adding a burst of green color and a satisfying crunch.
  • Garlic: Garlic infuses the stew with a bold, aromatic flavor, enhancing the overall taste profile with its pungent notes.
  • Thyme: Thyme brings a warm and earthy aroma to the stew, imparting a savory depth of flavor to the dish.

Essential Tools for Making This Stew Recipe

  • Large pot: Essential for cooking the stew and accommodating all the vegetables and coconut milk.
  • Knife: Needed for chopping and preparing the vegetables like pumpkin, carrots, okra, and peppers.
ital-stew-recipe

Ital Stew Recipe

A hearty and nutritious Ital Stew, perfect for a wholesome meal.
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Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course Main Course
Cuisine Jamaican
Servings 4 servings
Calories 200 kcal

Equipment

  • Large pot
  • Cutting board
  • Knife

Ingredients:  

Main Ingredients

  • 2 cups Pumpkin, diced
  • 1 cup Carrots, sliced
  • 1 cup Okra, chopped
  • 1 cup Coconut Milk
  • 1 cup Red Peppers, chopped
  • 1 cup Green Beans, chopped
  • 2 cloves Garlic, minced
  • 1 tbsp Thyme
  • 1 tsp Salt
  • 1 tsp Black Pepper

Instructions: 

  • 1. Heat a large pot over medium heat.
  • 2. Add the garlic and sauté until fragrant.
  • 3. Add the pumpkin, carrots, okra, red peppers, and green beans. Stir well.
  • 4. Pour in the coconut milk and add thyme, salt, and black pepper. Stir to combine.
  • 5. Bring to a boil, then reduce heat and let simmer for 30-40 minutes, or until vegetables are tender.
  • 6. Serve hot and enjoy!

Notes:

This Ital Stew is a great way to enjoy a variety of vegetables in a single dish.

Nutrition value:

Calories: 200kcalCarbohydrates: 30gProtein: 5gFat: 8gSaturated Fat: 6gSodium: 300mgPotassium: 500mgFiber: 8gSugar: 5gVitamin A: 1000IUVitamin C: 60mgCalcium: 50mgIron: 2mg

Keywords:

Keyword Ital Stew
Tried this recipe?Let us know how it was!

Can You Make Ital Stew Ahead of Time?

Make Ahead Instructions

  • Cook the stew as directed and let it cool completely.
  • Store in an airtight container in the refrigerator for up to 3 days.
  • Reheat on the stovetop before serving.

Freezing Instructions

  • Allow the stew to cool completely.
  • Transfer to a freezer-safe container or bag, leaving some room for expansion.
  • Freeze for up to 3 months.
  • Thaw in the refrigerator overnight before reheating on the stovetop.

Adding a splash of apple cider vinegar to this ital stew recipe can enhance the flavors and give it a subtle tangy kick.

Common Questions About This Ital Stew Recipe

FAQ:
Can I use other vegetables in this ital stew recipe?
Yes, feel free to customize the recipe with your favorite vegetables or whatever you have on hand.
How can I make this ital stew spicier?
To add some heat, consider including scotch bonnet peppers or a dash of hot sauce to suit your spice preference.
Is it necessary to use coconut milk in this recipe?
Coconut milk adds a rich and creamy texture to the stew, but you can substitute it with vegetable broth if preferred.
Can I make this ital stew recipe ahead of time?
Absolutely! This stew actually tastes even better the next day as the flavors have more time to meld together.
How can I store leftovers of this ital stew?
Store any leftover stew in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stovetop or in the microwave before serving.

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