1-Pot Jamaican Ital Stew
This Jamaican Ital Stew recipe is the latest installment in Devorah Bowen‘s monthly recipe column The Art of Soups & Stews.
Jamaican Ital Stew – Delicious & Deeply Nourishing
Ital stew (pronounced eye-tal) is a naturally plant based dish, deeply connected to the word “vital”. It emphasizes natural, unprocessed, and nourishing ingredients that support overall well-being. This traditional Jamaican stew has many variations, but it almost always features fresh, vibrant vegetables, beans or lentils, creamy coconut milk, and aromatic spices such as thyme, garlic, and Scotch bonnet peppers.
This version includes chewy little dumplings known as spinners, adding extra heartiness and satisfaction. Made in one pot, the ingredients come together beautifully, creating a rich blend of flavors and textures in every bite. Enjoy a comforting bowl that is delicious, warming, and deeply nourishing.
Ingredients You’ll Need
The following is an overview of the ingredients needed to make this vegan Jamaican Ital stew. For the exact measurements, be sure to refer to the recipe card below.
Stew Ingredients
- Fresh Produce: Calabaza or Jamaican Pumpkin (you can sub Kabocha), Yukon Gold/Yellow Potatoes, Sweet Potato, Chayote, Corn (on the cob), Onion, Garlic, Green Onion, Fresh Ginger Root, Scotch Bonnet Pepper (or for less heat, use a Habanero), Fresh Thyme, Salt & Pepper.
- Legumes: Red Kidney Beans (canned).
- Condiments: Vegetable Broth (or Water), Coconut Oil.
- Spices: Pimento or Allspice Berries (or use ground allspice), Jamaican Curry Powder, Bay Leaf.
- Plant-Based Milk: Coconut Milk (canned).
- To Serve: Cooked Rice, Sliced Avocado, Sliced Green Onion, Chopped Thyme.
Spinners/Dumplings
- Flour, Water & Salt.
Ingredient Notes
There are many variations of Ital Stew. Some recipes include okra, tomato, ripe plantain and spinach or callaloo leaves. Feel free to use whichever combination of vegetables you like.
How to Make This Recipe (Step by Step)
The following is a step-by-step overview of how to make this Jamaican Ital Stew recipe. For a recap with the ingredient list and exact measurements, be sure to refer to the recipe card below.
Step one: Sauté the Onions
Heat the coconut oil in a large pot over medium heat. Add the onions and sauté for 4–5 minutes, until translucent.
Add the garlic, ginger, green onions, thyme, bay leaf, allspice berries, curry powder, and habanero. Cook for 2 minutes, until fragrant.
Step Two: Add the Broth, Coconut Milk, and Pumpkin
Stir in the vegetable broth and coconut milk. Bring to a gentle simmer.
Next, add the cubed pumpkin. Cook for a few minutes.
Step Three: Add the Potatoes, Sweet Potatoes, and Red Beans
Add the yellow potato. After a few minutes, add the sweet potato and red beans. Cook for another 5–7 minutes.
Step Four: Add the Carrots and Chayote and Cook the Stew
Add the carrots and chayote. Cover and cook on medium-low heat for 15–20 minutes.
Step Five: Make the Dumplings and Add the Corn
While the stew simmers, make the dumplings. In a bowl, combine flour, salt, and pepper. Add ½ cup water and mix until a shaggy dough forms. Knead lightly until combined. The dough should be mostly dry but slightly tacky. Add water or flour as needed, 1 tbsp at a time.
Uncover the pot and add the sliced corn. Form the dumplings by tearing table spoon sized pieces of dough (about .5 grams) and rolling them between your palms into long, thin shapes.
Drop them into the stew as you go. You should have about 15–20 dumplings. Simmer for about 10 minutes, until the dumplings are cooked through and the vegetables are fork tender.
Step Six: Serve and Enjoy Your Vegan Jamaican Ital Stew!
Remove the bay leaf, green onions, habanero, thyme, and allspice berries.
Serve as is, or with rice and sliced avocado.
Recipe Video
Vegan Jamaican Ital Stew – RECIPE CARD
Use the recipe card below to save & print this recipe. For additional step by step photos and video instructions, be sure to read the full article above.
1-Pot Jamaican Ital Stew (Vegan Caribbean Stew)
Ingredients
For the Ital Stew
- 2 cups Calabaza or Jamaican Pumpkin - peeled and cubed (you can sub Kabocha squash)
- 2 medium Yukon Gold Potatoes - or other yellow potatoes, peeled and cubed
- 1 medium Sweet Potato - peeled and cubed
- 1 Chayote - peeled, cored and cubed
- 1 cob Corn - cut into 6 slices (per cob)
- 1 Small Onion - yellow or white, diced
- 31 ounces Canned Red Kidney Beans - rinsed
- 4 cups Vegetable Broth - or Water
- 13.5 ounces Canned Coconut Milk - Full fat
- 4 cloves Garlic - chopped
- 1 knob Fresh Ginger Root - minced (about 2 inches/5cm per knob)
- 2 Green Onions - whole (roots removed)
- 1 Scotch Bonnet Pepper - or for less heat, use a Habanero
- 1 bunch Fresh Thyme - tied with kitchen twine
- 6-7 Pimento or Allspice Berries - or use 1/2 tsp ground allspice (per 6-7 Pimento or Allspice Berries)
- 1/2 teaspoon Jamaican Curry Powder
- 1 Bay Leaf
- 1 tablespoon Coconut Oil
- 1 pinch Salt - or more, to taste
- 1 pinch Pepper - or more, to taste
For the Spinners/Dumplings
- 1 1/2 cups Flour
- 1/2 cup Water
- 1/2 teaspoon Salt
- 1 pinch Pepper - or more, to taste
To Serve
- Cooked Rice
- Sliced Avocado
- Sliced Green Onion
- Chopped Thyme
Instructions
- Heat the coconut oil in a large pot over medium heat. Add the onions and sauté for 4–5 minutes, until translucent.
- Add the garlic, ginger, green onions, thyme, bay leaf, allspice berries, curry powder, and habanero. Cook for 2 minutes, until fragrant.
- Stir in the vegetable broth and coconut milk. Bring to a gentle simmer, then add the cubed pumpkin. Cook for a few minutes.
- Add the yellow potato. After a few minutes, add the sweet potato and red beans. Cook for another 5–7 minutes.
- Add the carrots and chayote. Cover and cook on medium-low heat for 15–20 minutes.
- While the stew simmers, make the dumplings. In a bowl, combine flour, salt, and pepper. Add ½ cup water and mix until a shaggy dough forms. Knead lightly until combined. The dough should be mostly dry but slightly tacky. Add water or flour as needed, 1 tbsp at a time.
- Uncover the pot and add the sliced corn. Form the dumplings by tearing table spoon sized pieces of dough (about .5 grams) and rolling them between your palms into long, thin shapes. Drop them into the stew as you go. You should have about 15–20 dumplings.
- Simmer for about 10 minutes, until the dumplings are cooked through and the vegetables are fork tender.
- Remove the bay leaf, green onions, habanero, thyme, and allspice berries. Serve as is, or with rice and sliced avocado.
Equipment
Notes
- There are many variations of Ital Stew. Some recipes include okra, tomato, ripe plantain and spinach or callaloo leaves. Feel free to use whichever combination of vegetables you like.
- Servings: this recipe yields 4 generous or 6 smaller servings.
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