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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.
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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
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
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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:
Nutrition value:
Keywords:
Read more: Lobio Stew Recipe
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.
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