Advertisement
This Nourishing Stew Tastes Like An All-Day Affair — But It Comes Together Quick
Rastafarianism is a faith-based movement steeped in politics and encompasses much more than the stereotype of people with dreadlocks who listen to reggae. Ital is the core of the whole foods-based vegetarian eating patterns that Rastafarians follow. Ital food is said to contain the vital and beneficial essence of plants. This Ital stew is literally loaded with a variety of nutrient-rich plants.
If you can't find the vegetables the recipe calls for, think of this as a "use what you have on hand" stew. It's a high-vibration dish that serves a ton of flavor.
Ital Stew
(Jamaica)
Serves 4 to 6
Ingredients:
- 1 yellow onion, diced
- 2 scallions (white and green parts), thinly chopped
- 3 cloves garlic, thinly sliced
- 2 teaspoons avocado oil
- 3 sprigs fresh thyme
- 4 bay leaves
- 1 (15-ounce) can full-fat coconut milk
- 5 cups low-sodium vegetable broth
- 2 cups pumpkin, cut into 2-inch cubes
- ½ cup split peas
- 1 ear of corn, cut lengthwise into 2-inch pieces
- 2 green plantains, cut into 2-inch pieces
- 2 Roma tomatoes, coarsely chopped
- 1 teaspoon kosher salt
- Juice and zest of 2 lemons
- 1 cup okra, cut into 2-inch pieces
- 1 habanero pepper
- Lime wedges, for garnish
- 1 bunch fresh cilantro, torn, for garnish
Method:
- In a large heavy-bottomed pot over medium heat, place the onion, scallions, garlic, and oil. Cook for 3 to 5 minutes, stirring occasionally and taking care not to burn the garlic. Add 1 cup of water and cook for an additional 5 minutes.
- Add the thyme, bay leaves, coconut milk, broth, pumpkin, and split peas, and cook uncovered over medium-high heat for 8 minutes. Next, add the corn, plantains, tomatoes, salt, and lemon juice and zest, and cook for 30 minutes.
- Add the okra and habanero and cook for 15 to 20 minutes.
- To serve, spoon the stew into a bowl and garnish with a wedge of lime and fresh cilantro.
Recipe from EATING FROM OUR ROOTS. Copyright © 2023 by Maya Feller. Published by goop Press/Rodale Books, an imprint of Penguin Random House, LLC. Reprinted with permission.
Watch Next
Enjoy some of our favorite clips from classes
Enjoy some of our favorite clips from classes
What Is Meditation?
Mindfulness/Spirituality | Light Watkins
Box Breathing
Mindfulness/Spirituality | Gwen Dittmar
What Breathwork Can Address
Mindfulness/Spirituality | Gwen Dittmar
The 8 Limbs of Yoga - What is Asana?
Yoga | Caley Alyssa
Two Standing Postures to Open Up Tight Hips
Yoga | Caley Alyssa
How Plants Can Optimize Athletic Performance
Nutrition | Rich Roll
What to Eat Before a Workout
Nutrition | Rich Roll
How Ayurveda Helps Us Navigate Modern Life
Nutrition | Sahara Rose
Messages About Love & Relationships
Love & Relationships | Esther Perel
Love Languages
Love & Relationships | Esther Perel
What Is Meditation?
Box Breathing
What Breathwork Can Address
The 8 Limbs of Yoga - What is Asana?
Two Standing Postures to Open Up Tight Hips
How Plants Can Optimize Athletic Performance
What to Eat Before a Workout
How Ayurveda Helps Us Navigate Modern Life
Messages About Love & Relationships
Love Languages
Advertisement
Electrolytes Go From Sports To Everyday Wellness (Hydration Is For Everyone)
Molly Knudsen, M.S., RDN
Eating High-Protein? These Foods Will Likely Be On Your Plate In 2025
Molly Knudsen, M.S., RDN
Electrolytes Go From Sports To Everyday Wellness (Hydration Is For Everyone)
Molly Knudsen, M.S., RDN
Eating High-Protein? These Foods Will Likely Be On Your Plate In 2025
Molly Knudsen, M.S., RDN
Electrolytes Go From Sports To Everyday Wellness (Hydration Is For Everyone)
Molly Knudsen, M.S., RDN
Eating High-Protein? These Foods Will Likely Be On Your Plate In 2025
Molly Knudsen, M.S., RDN
Electrolytes Go From Sports To Everyday Wellness (Hydration Is For Everyone)
Molly Knudsen, M.S., RDN
Eating High-Protein? These Foods Will Likely Be On Your Plate In 2025
Molly Knudsen, M.S., RDN