Suggested Searches

Ital Stew

Afya Ibomu

Ital Stew

A traditional Caribbean stew to soothe your soul!

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

Preparation

Serves 4 -6.

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. 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!

Ready to take the Veganuary pledge?

Veganuary is the world's largest vegan movement, inspiring people to try vegan for January and throughout the rest of the year.