Jamaican Ital Stew
Jamaican Ital Stew
Ital (eye-tal) stew is a naturally plant based dish, deeply connected to the word vital. It emphasizes natural, unprocessed, and nourishing ingredients that support overall well-being. This traditional Jamaican stew has many variations, but it almost always features fresh, vibrant vegetables, beans or lentils, creamy coconut milk, and aromatic spices such as thyme, garlic, and Scotch bonnet peppers.
This version includes chewy little dumplings known as spinners, adding extra heartiness and satisfaction. Made in one pot, the ingredients come together beautifully, creating a rich blend of flavors and textures in every bite. Enjoy a comforting bowl that is delicious, warming, and deeply nourishing
Serves 4-6
Ingredients
2 cups (about 400g) Calabaza or Jamaican Pumpkin, peeled and cubed (you can sub kabocha)
2 medium Yukon Gold / Yellow Potatoes, peeled and cubed
1 medium Sweet Potato, peeled and cubed
1 Chayote, peeled, cored and cubed
1 cob of Corn, cut into 6 slices
1 small (160g) Onion, diced
31 oz (887g) Red Kidney Beans, rinsed
4 cups (946ml) Vegetable Broth or Water
13.5 oz (400ml) Coconut Milk
4 cloves Garlic, chopped
2” knob Ginger, minced
2 Green Onions, whole (roots removed)
1 Habanero or Scotch Bonnet Pepper
bunch of Thyme (tied with kitchen twine)
6-7 Pimento or Allspice Berries (or use 1/2 tsp ground allspice)
1/2 tsp (2g) Jamaican Curry Powder
1 Bay Leaf
1 Tbsp (15g) Coconut Oil
Salt & Pepper to taste
Spinners / Dumplings
1 1/2 cups (180g) Flour
1/2 cup (118ml) Water
1/2 tsp Salt
Pepepr to taste
Notes
There are so many variations of Ital Stew. Some recipes include okra, tomato, ripe plantain and spinach or callaloo leaves.
Feel free to use whichever combination of vegetables you like.
Directions
1. Heat the coconut oil in a large pot over medium heat. Add the onions and sauté for 4–5 minutes, until translucent.
2. Add the garlic, ginger, green onions, thyme, bay leaf, allspice berries, curry powder, and habanero. Cook for 2 minutes, until fragrant.
3. Stir in the vegetable broth and coconut milk. Bring to a gentle simmer, then add the cubed pumpkin. Cook for a few minutes.
4. Add the yellow potato. After a few minutes, add the sweet potato and red beans. Cook for another 5–7 minutes.
5. Add the carrots and chayote. Cover and cook on medium low heat for 15–20 minutes.
6. While the stew simmers, make the dumplings. In a bowl, combine flour, salt, and pepper. Add ½ cup water and mix until a shaggy dough forms. Knead lightly until combined. The dough should be mostly dry but slightly tacky. Add water or flour as needed, 1 tbsp at a time.
7. Uncover the pot and add the sliced corn. Form the dumplings by tearing tablespoon sized pieces of dough (about .5 grams) and rolling them between your palms into long, thin shapes. Drop them into the stew as you go. You should have about 15–20 dumplings.
8. Simmer for about 10 minutes, until the dumplings are cooked through and the vegetables are fork tender.
9. Remove the bay leaf, green onions, habanero, thyme, and allspice berries. Serve as is, or with rice and sliced avocado.
