Delicious one pot Jamaican style ital stew is wholesome, plant based and filling.
Prep Time:25 minutes
Cook Time:45 minutes
Total Time:1 hr 15 minutes
2 cups pumpkin, chopped (260g)
1 medium sized carrot, chopped
1 medium sweet potato, chopped
2 yellow plantains, chopped
1 small dasheen, chopped
1 cup of cho cho (130g)
2 cups of coconut milk (400ml)
2 cups of water (400ml)
4 sprigs thyme
14 cup of coriander/cilantro, chopped (5g)
1 small onion, chopped
2 scallion, ends removed
1 large tomato, chopped
2 bay leaves
1 tsp black pepper
1/2 tsp turmeric
6 pimento berries (allspice)
Pink salt (if using to taste, or any unrefined salt i.e kosher, sea salt)
Pour the water and coconut milk into a large saucepan and bring to the boil.
Once the liquid has reached boiling point reduce the heat to medium then add the scallion, tomato, thyme, coriander/cilantro, onion, garlic. pimento berries and bay leaves.
Simmer for 5 minutes
Add the sweet potato, dasheen, carrots along with 1 cup of pumpkin and 1 plantain while stirring the saucepan
Add the spices – turmeric, black pepper, pink salt (if you are using it) and stir once more.
Bring the saucepan to a final rolling boil before reducing the flame to medium/low.
Toss a scotch bonnet into the saucepan (prick it if you want heat)
Cover the saucepan and simmer for 25 minutes. After this time you will notice the stew thicken from the vegetables breaking down
Fold in the remaining plantain, pumpkin and cho cho so they cook evenly.
Cover the saucepan with a lid again and cook the vegetables for 15 minutes until soft
Remove the thyme stems, scotch bonnet, pimento berries, scallion and bay leaves before serving
Only burst the scotch bonnet if you want a fiery heat. By adding the whole scotch bonnet (not pricked) will simply yield flavour NOT heat.
If you cannot obtain scotch bonnet, fresh chilli or habanero pepper works too.
Don’t worry if you cannot obtain ALL of the root vegetables – use butternut squash in place of pumpkin, regualr potato if sweet potato isn’t available. Use green banana if plantain isn’t to hand and swap cassava for dasheen or another root vegetable .i.e different type of potato.
Feel free to include pulse or beans, meat is a NO NO it won’t be ital if meat is included (you were warned).
If using salt do not use processed white salt, clean salt such a kosher, sea or pink salt is suitable.
To keep the recipe ital use fresh herbs, thyme, coriander etc… are preferred.