Ital stew

stewed vegetables in a saucepan

5 from 2 reviews

Delicious one pot Jamaican style ital stew is wholesome, plant based and filling.




  1. Pour the water and coconut milk into a large saucepan and bring to the boil.
  2. 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.
  3. Simmer for 5 minutes
  4. Add the sweet potato, dasheen, carrots along with 1 cup of pumpkin and 1 plantain while stirring the saucepan
  5. Add the spices – turmeric, black pepper, pink salt (if you are using it) and stir once more.
  6. Bring the saucepan to a final rolling boil before reducing the flame to medium/low.
  7. Toss a scotch bonnet into the saucepan (prick it if you want heat)
  8. Cover the saucepan and simmer forĀ  25 minutes. After this time you will notice the stew thicken from the vegetables breaking down
  9. Fold in the remaining plantain, pumpkin and cho cho so they cook evenly.
  10. Cover the saucepan with a lid again and cook the vegetables for 15 minutes until soft
  11. Remove the thyme stems, scotch bonnet, pimento berries, scallion and bay leaves before serving