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How to make a wicked Ital stew

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Ital stew is uniquely a Jamaican dish associated with the Rastafarian faith and movement. You may have heard the saying “Ital is Vital” this word “Ital” is derived from the word vital, and is similar to the concept of kosher. Specifically, ital food is vegetarian, unprocessed, and from the earth.

Give it a try and make sure you go to local Caribbean food store and ask them for the ingredients, it’s easy to make and actually tastes amazing even if you have not tried Caribbean food before.

For one night only ditch the “Fish and chips” ditch the “egg and chips” put a little colour into your food.

And it’s called “ITAL STEW” no ital crispy Stew one name “ITAL STEW” Just telling you, as people have a habit of messing with Caribbean food      


  • 2 cups red peas (red beans)
  • 2 whole scotch bonnet peppers
  • ¼ cup of water
  • 2 cups coconut milk bay leaves
  • 10 pimento grains (all spice)
  • 3 cloves garlic
  • 3 chopped scallions
  • 1 small onion chopped
  • 3 sprigs of thyme
  • ½ teaspoon natural sea salt
  • 2 potatoes
  • 1 sweet potato, cubed
  • 3 carrots, sliced veggie spinners/dumplings


Soak the peas in water for at least 10-12 hours in the pot place coconut milk bay leaves, scallion, pimento grain, whole garlic and whole garlic and whole pepper in the pot.

Slowly boil and simmer for 1 and ½ hours or until the peas are tender.

Season by adding the onions, crushed garlic, and thyme add carrots, spinners and potatoes.

Let simmer for 30 minutes. Remove the scallions, bay leaves and hot pepper before serving

Serve hot with white rice.


  • 1 cup wheat flour and water


Place flour in a medium bowl

Work mixture with hands, while adding enough water to bind, making a stiff dough. Roll into about 1 inch long pieces. Drop them one by one into the boiling stew.

Boil until they float or add them during the last 20 minutes of the cooking Process.

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