Maya Feller’s Ital Stew
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
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
- 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
Instructions
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 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.