ITAL STEW

Ital, a variation on 'vital', is a belief system in Rastafarism, which dictates that its followers should eat food grown from the earth around them - unmodified. Typically, it's a plant-based diet and consists of high-vibrations foods. Here is my take on a Jamaican Ital Stew, packed with lots of different veggies - red pepper, yam, sweet potato, pumpkin, carrots, okra, gungo peas, kidney beans. It’s so rich and wholesome, and pairs so well with the roti. Simply omit the stock cubes for a salt-free dish.

INGREDIENTS

3 TBSP OLIVE OIL

4 Spring onions, FINELY SLICED

1 long sweet red pepper, DICED

6 garlic cloves, CRUSHED

2 tsp ginger, grated

6-8 sprigs of fresh thyme

1 can kidney beans, drained and rinsed

1 can gungo peas, drained and rinsed

1 medium Sweet potato, CUBED

2 cups pumpkin, cubed

2 whole corn, cut into 4

15-20 okra

10 pimento berries

1 tsp onion granules

1 tsp garlic granules

1/2 tsp black pepper

1 tsp turmeric powder

1 tsp cumin powder

1 tsp dried parsley

1 can full-fat coconut milk

1 litre hot water

2 tbsp liquid aminos

2 veg stock pots/cubes

1 whole scotch bonnet pepper

METHOD

Heat up a large cooking pot to a medium heat and add olive oil once hot. Add spring onions, peppers, garlic and ginger and sauté for roughly 5 mins, until tender.

Add kidney beans and gungo peas and cook for a further 5 mins.

In a mixing jug, mix together the remaining ingredients, except the stock pots and scotch bonnet.

Add sweet potato, pumpkin, corn, and okra. Pour over the coconut liquid mixture and add the stock pots and scotch bonnet and cover with lid. Simmer for 45 mins or until veg is tender, stirring every 15 mins.

Once cooked, reduce to a low heat for 15 mins. Break up a few pits of potato to allow the sauce to thicken.

Serve as you wish. Eat on its own, or with rice n peas, plantain and roti.