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Ital Stew

Afya Ibomu

Ital Stew

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

Ingredients

  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

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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