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How to Make Jamaican Ital Stew at Home – Easy Recipe

Jamaican Ital stew is a hearty, flavorful dish that's as nourishing as it is delicious. Rooted in Rastafarian culture, this vegan-friendly stew highlights fresh, natural ingredients that are good for the body and soul. The best part? You can easily make it at home!

But if you want to truly immerse yourself in Jamaican cooking, there's nothing like experiencing it firsthand

Book a Jamaican cooking class at Croydon Estate, where you'll cook with fresh ingredients straight from the farm, surrounded by Jamaica's stunning landscape.

Let’s dive into how you can create this flavorful stew right in your own kitchen

What is Ital Dish?

Ital cuisine is a cornerstone of Rastafarian culture in Jamaica. The word "Ital" comes from "vital," emphasizing foods that are natural, pure, and unprocessed.

Ital dishes are typically plant-based, avoiding additives and focusing on ingredients that nourish the body.

The goal? To eat foods that enhance your health and energy, all while celebrating the vibrant flavors of Jamaica.

Ital stew, with its rich coconut milk base, hearty vegetables, and aromatic herbs, perfectly captures this philosophy.

If you want to go beyond just reading and truly taste the culture, our Jamaican cooking experience lets you cook Ital dishes in an open-air kitchen, using herbs and veggies you pick yourself.

A row of wooden picnic tables under a roof

Ingredients & Guide

Ital Ingredients You Need

To make Jamaican Ital stew, you’ll need simple, wholesome ingredients. The fresher, the better!

Vegetables:

2 cups pumpkin, diced
2 medium sweet potatoes, diced
2 carrots, sliced
1 bell pepper, chopped
2 cups callaloo or spinach
1 zucchini, sliced

Other Ingredients:

1 can coconut milk (unsweetened)
1 cup vegetable broth
1 onion, chopped
3 cloves garlic, minced
1 thumb-sized piece of ginger, grated
2 stalks of scallion (green onion), chopped
1 Scotch bonnet pepper (whole, for flavor—not chopped!)
1 sprig fresh thyme
1 tsp pimento (allspice) berries
Salt and black pepper to taste
2 tbsp coconut oil

Optional:

1 cup okra, sliced
1 cup cooked chickpeas

A bowl of carrots next to a bowl of green peppers and a bowl of zucchini

Steps On How To Make The Stew

Step 1: Prep Your Ingredients

Wash and chop all vegetables. Keep the Scotch bonnet pepper whole—this gives flavor without too much heat. Be careful when handling it!

Step 2: Sauté the Base

In a large pot, heat coconut oil over medium heat. Sauté onion, garlic, ginger, and scallion until soft and fragrant.

Step 3: Add Coconut Milk and Spices

Pour in the coconut milk and vegetable broth. Add thyme, pimento berries, and the whole Scotch bonnet pepper. Stir well and let it simmer for about 10 minutes to build flavor.

Step 4: Add Vegetables

Add pumpkin, sweet potatoes, carrots, and zucchini. Cover and simmer for 20 minutes, or until vegetables are tender.

Step 5: Final Touches

Add callaloo (or spinach) and any optional ingredients like okra or chickpeas. Season with salt and black pepper. Simmer for another 5 minutes.

Step 6: Serve and Enjoy!

Remove the Scotch bonnet pepper before serving. Serve hot, with brown rice or whole-wheat dumplings for a complete meal.

Experience Authentic Jamaican Cooking

While making Jamaican Ital stew at home is rewarding, nothing beats learning to cook it the authentic way.

At Croydon Estate, you can join a hands-on cooking class where you'll pick fresh ingredients from the farm and prepare dishes in an open-air kitchen with stunning views.

This immersive experience connects you to the land and the culture of Jamaica, letting you truly taste the island's culinary soul. Plus, there are plenty of other tours at Croydon Estate to explore, making your visit even more memorable.

Ready to elevate your cooking skills?

Book your authentic Jamaican cooking experience today!