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1-Pot Jamaican Ital Stew

Nourishing 1-Pot Jamaican Ital Stew for Cozy Nights

Experience the warmth of 1-Pot Jamaican Ital Stew, packed with vibrant flavors and nourishing, plant-based goodness.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Jamaican
Calories: 380
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 1 medium Calabaza or Jamaican Pumpkin Substitute with Kabocha squash if unavailable
  • 2 medium Yukon Gold Potatoes Any variety of yellow potato works as a substitute
  • 1 medium Sweet Potato Can be replaced with other starchy vegetables
  • 1 medium Chayote Zucchini is a great alternative
  • 1 cup Corn Fresh corn is preferred, but frozen can work
  • 1 medium Onion Yellow or white onions can be used interchangeably
  • 1 can Canned Red Kidney Beans Chickpeas can be a substitute
  • 4 cups Vegetable Broth Water can be used in a pinch
  • 1 can Canned Coconut Milk Opt for light coconut milk for lower-fat version
For Flavoring
  • 3 cloves Garlic Use fresh garlic for the best taste
  • 1 tablespoon Grated Ginger Fresh ginger is optimal
  • 2 medium Green Onions Omit or use regular onions if necessary
  • 1 whole Scotch Bonnet Pepper Substitute with habanero for milder spice
  • 1 teaspoon Fresh Thyme Dried thyme can be used but adjust amount
  • 5 whole Pimento/Allspice Berries Ground allspice can replace it
  • 2 teaspoons Jamaican Curry Powder Use your favorite curry powder as a substitute
  • 1 leaf Bay Leaf Fresh or dried is suitable
For Dumplings
  • 1 tablespoon Coconut Oil Can use olive oil or vegetable oil instead
  • 1 cup Flour A gluten-free flour blend can be a substitute
  • water Water Adjust to achieve the right dough texture
  • to taste Salt & Pepper Essential seasonings to balance flavors

Equipment

  • large pot

Method
 

Step-by-Step Instructions for 1-Pot Jamaican Ital Stew
  1. In a large pot over medium heat, add 2 tablespoons of coconut oil and allow it to melt.
  2. Sauté 1 diced onion for about 4–5 minutes until it turns translucent and fragrant.
  3. Stir in 3 minced garlic cloves, 1 tablespoon grated ginger, and 2 chopped green onions, alongside 1 teaspoon fresh thyme, 1 bay leaf, 5 pimento berries, and 2 teaspoons Jamaican curry powder.
  4. Cook for an additional 2 minutes until the spices are aromatic.
  5. Pour in 4 cups of vegetable broth and 1 can of coconut milk, stirring to combine.
  6. Increase heat slightly and bring to a gentle simmer for about 5 minutes.
  7. Add 1 cup of cubed Jamaican pumpkin, followed by 2 Yukon gold potatoes and 1 sweet potato, both cubed.
  8. Cook for about 5–7 minutes, allowing them to soften slightly.
  9. Incorporate 1 chopped chayote and 1 cup of carrots, stirring to combine thoroughly.
  10. Cover pot and let the stew simmer on medium-low heat for 15–20 minutes.
  11. While the stew simmers, mix 1 cup of flour, 1 teaspoon salt, and a pinch of pepper in a bowl to prepare the dumplings.
  12. Gradually add water, kneading until you achieve a shaggy dough.
  13. Roll the dough into tablespoon-sized pieces, shaping them into long, slender spinners.
  14. Drop them into the simmering stew, allowing them to cook and puff up.
  15. Allow simmering for another 10 minutes to ensure the dumplings are cooked through.
  16. Remove the bay leaf and any whole spices like pimento berries before serving.
  17. Ladle the stew into bowls and serve hot, ideally with rice and sliced avocado.

Nutrition

Serving: 1bowlCalories: 380kcalCarbohydrates: 65gProtein: 10gFat: 12gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 800mgPotassium: 800mgFiber: 10gSugar: 9gVitamin A: 10000IUVitamin C: 60mgCalcium: 40mgIron: 3mg

Notes

This 1-Pot Jamaican Ital Stew allows for customization with seasonal vegetables and is perfect for meal prep.

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