Ital Stew | Caribbean Vegan Recipes | Veganuary ZA
Search
South Africa
DonateTry Vegan
Menu

Suggested Searches

Donate
Try Vegan
Search
South Africa

Ital Stew

Afya Ibomu

A traditional Caribbean stew to soothe your soul!

  1. Soup:
  2. 2 tbsp oil
  3. 2 medium carrots, chopped
  4. 3 whole stalks of scallions, with ends cut
  5. 3 cloves fresh garlic, about 2tsp minced
  6. 1 tbsp minced or grated ginger
  7. 2 medium Idaho potatoes
  8. 2 cups fresh or frozen corn
  9. 1 green plantain
  10. 1 can red beans or black eyed peas
  11. 12 medium okra (optional)
  12. 5 cups water if no okra, 6 cups with okra
  13. 2 cups low sodium vegetable broth
  14. 1 cup unsweetened coconut milk
  15. 1 tbsp non-dairy margarine
  16. Juice 1/2 lime or lemon
  17. Dumplings:
  18. 1/2 cup all-purpose gluten free flour
  19. 1/4 tsp baking powder
  20. 1/4 tsp sea salt
  21. 1/8 tsp black pepper
  22. 2 tsp oil
  23. 3-4 tbsp water
  24. Spices:
  25. 1 tsp ground allspice
  26. 12 stalks of fresh thyme or 1/8 tsp dried
  27. 2 1/2 tsp sea salt, or to taste
  28. 1/2 tsp black pepper, or to taste
  29. 1 small whole Scotch bonnet (habanero) pepper

Serves 4 -6.

  • Heat a large soup pot on medium-low heat then add oil.
  • Saute carrots, garlic, scallions and ginger for 5 minutes. Then add potatoes, corn, plantains and beans and saute for 3-5 minutes.
  • Add all spices except Scotch bonnet and saute for 30 seconds.
  • Add remaining ingredients and bring soup to a boil, then reduce to medium heat and simmer covered for 20 minutes.
  • While the soup is coming to a boil, mix dumpling ingredients in a small bowl.
  • Start with mixing the flour, baking powder, salt and pepper. Then add oil and 3 tablespoons of water. Do not over mix. Dough should be slightly dry. Add extra water if needed, 1 teasponn at a time.
  • When the soup is turned down to simmer, add dumplings 1 heaping teaspoon at a time.
  • Remove Scotch bonnet, scallions and thyme stalks before serving.

 

Like this recipe? Then why not sign up to Veganuary to have more delicious recipes delivered straight to your inbox!

Thinking of trying vegan?

Veganuary inspires and supports people all over the world to try vegan for January and beyond. Millions of people have already taken part.
Will you join them?

Try Veganuary

Download Your FREE Celebrity Cookbook

Sign up to receive a celebrity e-cookbook along with 31 days of inspiring recipes, nutrition tips and more. All our resources are 100% free!

Try vegan!
Woman pointing