JAMAICAN VEGAN ITAL STEW

Jamaican Vegan Ital Stew.

Ital, the diet of the Rastafari Movement of Jamaica in the 1930’s is a vegetarian-vegan diet principally intended to improve health and energy.

It focuses on unprocessed foods and simple flavors.

Dreadlocks and Reggae music are the familiar symbols of the Rastafari religion.

Ital is Vital, that’s how the diet got its name.

This Ital stew is a one pot plant based dish with lots of vegetables, oat spinners, veg (soya) chunks and coconut milk.

Enjoyed over rice.

VEGETABLE INGREDIENTS:

• ½ cup potatoes, peeled
• ½ cup zucchini
• ½ cup pumpkin
• ½ cup sweet potato
• ½ cup carrots
• 1 cup mixed bell peppers (green, yellow, red)
• ½ cup onions
• ½ cup tomatoes
• ¼ cup French beans
• ½ cup spring onions

INSTRUCTIONS

1. Chop all the vegetables.
2. Keep aside.

• 1 tbsp ginger paste
• 1 tbsp garlic paste
• 2-3 tbsp curry powder
• ½ tbsp onion powder
• ½ tbsp garlic powder
• 1 tbsp paprika powder
• ½ tbsp chilli powder
• ½ tbsp black pepper powder
• ½ -1 tbsp thyme (can use fresh thyme)
• 1-2 bay leaf
• 1-2 fresh red chillies
• Salt to taste
• 1 cup soya chunks
• 1 cup coconut milk
• ½ tsp sugar
• ½ tsp vinegar
• 1 tbsp oil
• Water

SPINNERS

• ½ cup oats flour
• Salt
• Water to knead dough

INSTRUCTIONS TO MAKE STEW

1. Soak the soya chunks in hot water for half hour.
2. Drain.
3. Pressure cook the soya chunks with water and salt for 1-2 whistles only.
4. Drain and discard the liquid.
5. Keep aside.
6. Heat oil in a large pot or kadhai.
7. Add bay leaf, ginger and garlic.
8. Fry for 1 min.
9. Add potatoes and carrot. Fry for 2-3 mins.
10. Now add onions.
11. Fry for 1-2 mins.
12. Add all the powdered spices.
13. Fry for 1 min.
14. Add all the remaining vegetables, salt, sugar and vinegar.
15. Fry these vegetables for 2-3 mins.

1. Add hot water, cover and cook for 4-5 mins on medium-low flame.
2. Add soya chunks.
3. Add coconut milk and cover and simmer for 7-10 mins.

1. While the stew is simmering, knead the dough to make spinners.
2. Add water as needed to prepare oats flour dough.
3. Roll out the dough into sausage shapes.

1. Add the prepared spinners into the stew.

1. Adjust water and coconut milk if needed as spinners will absorb liquid in the stew.
2. Cover and cook another 5 mins on low.
3. Cover and continue to cook another 10-15 mins on low until all vegetables and spinners are cooked.
4. Adjust seasoning.
5. Your healthy Vegan Ital Stew is ready.

Enjoy with rice.

NOTE

• Browning (caramelised sugar with water) can be used to darken the colour of the stew.
• Traditionally pimento peppers are added to stew (I didn’t have any).
• Celery can be added too.

SPICE LEVEL: 🌶🌶🌶