Hearty 1-Pot Jamaican Ital Stew for a Cozy Dinner Night

This 1-Pot Jamaican Ital Stew is a delightful vegan and gluten-free meal combining vibrant flavors and nutrition.

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Prep Time 15

Cook Time 30

Total Time 45

Servings: 4 bowls

Course: Dinner

Cuisine: Jamaican

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Stew

2 tablespoons Coconut Oil Olive oil works as a substitute if desired.
1 medium Onion Shallots can be used instead if you're out.
3 cloves Garlic Garlic powder can replace fresh in a pinch (1/8 tsp per clove).
2 stalks Green Onions Yellow onion is a suitable alternative.
2 stalks Celery Can be omitted or switched for bell pepper if preferred.
1 teaspoon Dried Thyme Fresh thyme can be used at triple the amount.
1 teaspoon Italian Seasoning Optional blend boosts flavor.
5 whole Allspice Berries Ground allspice can be substituted (1 tsp).
2 leaves Bay Leaves No direct substitute, but fresh thyme may work.
2 tablespoons Bragg’s Liquid Aminos/Soy Sauce Tamari is a gluten-free alternative.
2 tablespoons Tomato Paste Fresh diced tomatoes (1 cup) can replace it if necessary.
2 medium Potatoes Sweet potatoes can replace for a touch of sweetness.
2 medium Carrots Parsnips can work in a pinch.
2 cups Green Cabbage Consider savoy or napa cabbage as alternatives.
1 can Coconut Milk Other non-dairy milks work for a lighter version.
1 cup Water Adjust as needed for desired consistency.
1 cup Cooked Kidney Beans Feel free to use any cooked beans.
1 cup Optional Soy Curls Leave out if not vegan or substitute with seitan.
1 whole Scotch Bonnet or Habanero Pepper Adjust according to spice preference.
to taste teaspoon Salt Adjust to taste before serving.

Equipment

Large Dutch pot

Method

Step‑by‑Step Instructions

In a large Dutch pot, heat two tablespoons of coconut oil over medium-high heat. Once the oil shimmers, add diced onions and sauté for about 3 minutes until they become translucent.
Stir in minced garlic, chopped green onions, and diced celery, cooking for 1 minute until fragrant. Then, sprinkle in dried thyme, Italian seasoning, allspice berries, and add bay leaves.
Mix in 2 tablespoons of Bragg’s Liquid Aminos and 2 tablespoons of tomato paste, stirring well to combine. After this, add chopped potatoes, sliced carrots, and shredded green cabbage, sautéing for 1 minute.
Pour in a can of creamy coconut milk and a cup of water to the pot, ensuring everything is well mixed. Gently fold in 1 cup of cooked kidney beans.
Reduce the heat to low, allowing the stew to simmer uncovered for about 30 minutes. Stir occasionally to merge flavors.
After 30 minutes, taste and adjust the salt. If you’d like to add heat, chop up a Scotch bonnet or habanero pepper.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 60gProtein: 12gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 700mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 15000IUVitamin C: 45mgCalcium: 60mgIron: 4mg

Notes

Leftovers taste even better the next day! Store in an airtight container for up to 5 days.

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