Ital Stew

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Introduction to Ital Stew:

Ital Stew is a flavorful and nutritious vegan dish that originates from the Rastafarian culture in Jamaica. It is a significant part of the Rastafarian diet, reflecting their principles of natural living and spiritual connection to the earth. Ital Stew is prepared using a variety of vegetables and spices, and it’s often served with rice or other staples.

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The term “Ital” is derived from the word “vital,” and it represents the Rastafarian way of cooking and eating, which emphasizes natural, unprocessed, and locally sourced ingredients. Rastafarianism, a religious and cultural movement that originated in Jamaica in the 1930s, promotes a holistic and healthy lifestyle. Ital Stew aligns with these principles by using plant-based ingredients and avoiding processed foods.


Ital Stew typically includes a combination of the following ingredients, but it can vary depending on personal preferences:


  • Root Vegetables: Such as yams, sweet potatoes, and Irish potatoes.
  • Green Bananas: Often referred to as “green figs” in Jamaica.
  • Carrots: Adds sweetness and color.
  • Cabbage: Provides a hearty texture.
  • Okra: For its thickening properties.
  • Callaloo: A leafy green vegetable similar to spinach or collard greens.
  • Pumpkin: Adds a rich, creamy consistency.
  • Zucchini: Sometimes used for added texture.
  • Tomatoes: For a savory base.
  • Scallions: Adds a mild onion flavor.
  • Thyme, Scotch Bonnet Pepper, and Pimento (Allspice): These seasonings are essential for flavor.

Coconut Milk: This is often used to create a creamy, rich broth for the stew.

Steps to Prepare Ital Stew:


  • 2 cups of mixed vegetables (yams, sweet potatoes, carrots, green bananas, cabbage, okra, pumpkin, zucchini, callaloo)
  • 2 tablespoons of coconut oil
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 scotch bonnet pepper, chopped (adjust to your spice preference)
  • 1 can of coconut milk (about 14 oz)
  • 2 tomatoes, chopped
  • 2 sprigs of thyme
  • 5 pimento (allspice) berries
  • Salt and pepper to taste
  • Juice of 1 lime


  1. Prepare the Vegetables:

    • Peel and chop the root vegetables into bite-sized pieces.
    • Cut the green bananas into chunks.
    • Slice the carrots and cabbage.
    • Remove the tops and bottoms of the okra and slice them.
    • Cut the pumpkin and zucchini into chunks.
    • Wash the callaloo and chop it.
  2. Cooking the Stew:

    • In a large pot, heat the coconut oil over medium heat.
    • Add the chopped onion, garlic, and scotch bonnet pepper. Sauté for a few minutes until fragrant.
  3. Add Vegetables:

    • Add all the chopped vegetables to the pot and stir well to coat them in the onion and garlic mixture.
  4. Coconut Milk and Seasonings:

    • Pour in the can of coconut milk and stir.
    • Add the chopped tomatoes, thyme sprigs, pimento berries, salt, and pepper.
    • Squeeze the lime juice into the pot for a tangy flavor.
  5. Simmer:

    • Reduce the heat to low, cover the pot, and let the stew simmer for about 20-30 minutes or until the vegetables are tender and the flavors have melded together.
  6. Serve:

    • Taste and adjust the seasoning if needed.
    • Remove the thyme sprigs and pimento berries before serving.
    • Ital Stew is traditionally served with rice or bread, but you can enjoy it on its own.

Time Needed to Prepare Ital Stew:

Ital Stew typically takes around 45 minutes to 1 hour to prepare, including the time for chopping vegetables and simmering the stew. This can vary depending on the size and type of vegetables you use and your cooking experience. However, the wait is well worth it for this hearty and flavorful vegan dish that’s not only delicious but also rooted in cultural and spiritual significance.

Nutrition Facts and Health Information for Ital Stew:

Ital Stew is not only delicious but also highly nutritious. It’s packed with vitamins, minerals, and dietary fiber while being low in saturated fats and cholesterol due to its plant-based nature. Here are some key nutritional aspects and health benefits of Ital Stew:

  1. Low in Calories: Ital Stew is relatively low in calories, making it suitable for those looking to manage their weight. A typical serving contains around 200-300 calories, depending on portion size and ingredients.

  2. Rich in Fiber: This stew is a good source of dietary fiber, thanks to the variety of vegetables used. Fiber aids in digestion, helps maintain healthy cholesterol levels, and promotes a feeling of fullness, which can be beneficial for weight management.

  3. Vitamins and Minerals: Ital Stew is a vitamin and mineral powerhouse. It provides essential nutrients such as:

    • Vitamin A: From carrots and pumpkin, promoting good vision and skin health.
    • Vitamin C: Found in tomatoes and lime juice, boosting the immune system.
    • Vitamin K: Abundant in cabbage and callaloo, important for blood clotting and bone health.
    • Potassium: From bananas, which is vital for heart health and blood pressure regulation.
    • Folate: Present in various vegetables, supporting cell division and DNA synthesis.
    • Iron: Some leafy greens and pumpkin contribute to iron intake, important for oxygen transport in the body.
  4. Antioxidants: The combination of vegetables, especially tomatoes, and scotch bonnet peppers, provides antioxidants that help protect cells from oxidative stress and may reduce the risk of chronic diseases.

  5. Healthy Fats: Coconut milk used in Ital Stew contains healthy fats, including medium-chain triglycerides (MCTs), which may have potential health benefits, such as improved cognitive function.

  6. No Cholesterol: Since Ital Stew is entirely plant-based, it contains no cholesterol, which can be beneficial for heart health.

  7. Low in Saturated Fat: It is also low in saturated fat, which is associated with cardiovascular health issues. The use of coconut oil is relatively minimal.

  8. Gluten-Free and Vegan: Ital Stew is naturally gluten-free and vegan, making it suitable for individuals with gluten intolerance or dietary restrictions.

  9. Hydration: The coconut milk in Ital Stew contributes to overall hydration due to its high water content.

  10. Digestive Health: The presence of fiber, especially from vegetables like okra, supports a healthy digestive system and may help prevent constipation.

Note: The specific nutritional content of Ital Stew can vary based on ingredient proportions and serving size. To get accurate nutritional information for your preparation, it’s advisable to calculate it using a nutrition calculator or app based on your precise ingredient measurements.

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