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

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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