Ital Stew

Afya Ibomu

A traditional Caribbean stew to soothe your soul! This vegan ital stew recipe is warming, hearty and packed full of flavour. Get cooking tonight with this delicious meal.

Recipe serves: 4-6

Prep time: 10 mins

Cooking time: 30 mins

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Ingredients

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

A traditional Caribbean stew to soothe your soul! This vegan ital stew recipe is warming, hearty and packed full of flavour. Get cooking tonight with this delicious meal.

Recipe serves: 4-6

Prep time: 10 mins

Cooking time: 30 mins

Method

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. The dough should be slightly dry. Add extra water if needed, 1 teaspoon 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.

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