Maya Feller’s Ital Stew

published Feb 17, 2023
Ital Stew Recipe
Jump to Recipe
We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
Post Image
Credit: Christine Han

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.

Ital Stew Recipe

Serves 4 to 6

Nutritional Info


  • 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

  • 1/2 cup

    spilit 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


  1. 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.

  2. 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.

  3. 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 Notes

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.