Ital Vegetable Stew

This plant-based one-pot is rooted in Rastafari Ital traditions, centering natural, whole foods simmered gently in fragrant coconut milk to create a nourishing, vibrant stew without processed additives. The approach favors clean flavors, careful layering of aromatics, and respect for the purity of seasonal produce, resulting in a soulful bowl that is both comforting and energizing.

Ingredients

• 2 tablespoons coconut oil
• 1 large onion, chopped
• 3 scallion stalks, sliced
• 3 cloves garlic, minced
• 1 inch piece ginger, grated
• 4 sprigs thyme
• 6 lightly crushed pimento berries
• 1/2 scotch bonnet pepper, deseeded and minced (adjust to taste)
• 1 red bell pepper, diced
• 2 medium carrots, sliced
• 2 cups peeled and cubed pumpkin
• 1 large sweet potato, peeled and cubed
• 1 green plantain, peeled and sliced into half-moons
• 12 pods okra, trimmed
• 2 packed cups shredded callaloo
• 1 1/2 cups cooked red kidney beans, rinsed and drained
• 2 cups coconut milk
• 2 cups warm vegetable stock
• 1 bay leaf
• 1 teaspoon sea salt, or to taste
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon ground turmeric
• 1 lime, cut into wedges for serving

Preparation

1. Prep the aromatics: Finely chop the onion, slice the scallion, mince the garlic, and grate the ginger. Keep the thyme sprigs whole for easy removal later and lightly crush the pimento berries to release their aroma.
2. Handle heat carefully: Deseed and finely mince the scotch bonnet pepper. Wash hands and cutting board thoroughly after handling.
3. Cut the vegetables: Dice the bell pepper, slice the carrot, cube the peeled pumpkin and sweet potato, and slice the peeled plantain. Trim the tips of the okra. Shred the callaloo.
4. Measure the liquids and spices: Combine the coconut milk and warmed vegetable stock in a jug for easy pouring. Keep the bay leaf, turmeric, sea salt, and black pepper nearby. Rinse and drain the red kidney beans.

Cooking Method

1. Build the flavor base: Warm the coconut oil in a heavy pot over medium heat, then add the onion, scallion, garlic, ginger, thyme, and pimento berries. Cook, stirring, for about 5 minutes until glossy and fragrant. Stir in the scotch bonnet pepper and bell pepper and cook for another 2 minutes.
2. Add hearty vegetables: Stir in the carrot, pumpkin, sweet potato, and plantain, along with the turmeric and bay leaf. Toss to coat evenly and cook for 1 minute.
3. Simmer: Pour in the coconut milk and vegetable stock. Bring to a gentle boil, then reduce to a steady simmer and cook until the roots are just tender, about 20 to 25 minutes, stirring occasionally to prevent sticking.
4. Beans and okra: Add the red kidney beans and okra. Continue to simmer until the okra is tender but not mushy, about 6 to 8 minutes.
5. Greens and seasoning: Fold in the callaloo and cook until wilted and vibrant, about 2 to 3 minutes. Season to taste with the sea salt and black pepper. Remove the bay leaf and thyme sprigs.
6. Rest and finish: Turn off the heat and let the stew rest for 5 minutes so the flavors meld. Serve hot with wedges of lime for squeezing at the table.

Chef Notes

• Heat level: Start with a small amount of scotch bonnet pepper and build to your preference. Its fruity aroma defines the profile but a little goes a long way.
• Broth body: For creamier texture, slightly increase the ratio of coconut milk to vegetable stock.
• Balance: A squeeze of lime brightens the stew and lifts the natural sweetness of pumpkin, sweet potato, and plantain.

Serving and Enjoying

Ladle the stew into warm bowls and finish with a squeeze of fresh lime. The gentle heat of the scotch bonnet pepper and the round richness of the coconut milk make it deeply satisfying on its own, or you can pair it with steamed grains, flatbreads, or a simple salad. For a fuller meal, top with extra sliced scallion and a dusting of cracked black pepper.

Storage

Cool completely, then refrigerate in a covered container for up to three days. Rewarm gently, adding a splash of vegetable stock if the stew has thickened. Finish with fresh lime before serving to revive brightness.