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1-Pot Jamaican Ital Stew

Easy 1-Pot Jamaican Ital Stew for a Flavorful Vegan Meal

This 1-Pot Jamaican Ital Stew is a flavorful vegan meal packed with spices and vegetables.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Jamaican
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stew Base
  • 2 tablespoons Coconut Oil Adds richness and flavor; substitute with any neutral oil if desired.
  • 1 medium Onion Enhances the stew base; use shallots for a milder flavor.
  • 5 cloves Garlic Provides aromatic depth; fresh or roasted garlic can be used.
  • 2 Green Onions Adds a fresh, mildly sweet flavor; regular onions can substitute.
  • 2 stalks Celery Contributes crunch and flavor; leeks may be an alternative.
  • 0.5 teaspoon Dried Thyme Adds earthiness; fresh thyme works too.
  • 1 teaspoon Italian Seasoning Brings additional herb flavor; use fresh herbs if available.
  • 6 Dried Allspice Berries Imparts warmth and complexity; ground allspice can be substituted.
  • 2 Bay Leaves Provides a subtle aromatic flavor; omit if not available.
For the Main Ingredients
  • 0.25 cup Bragg’s Liquid Aminos Adds umami depth; use tamari for a gluten-free option.
  • 1 tablespoon Tomato Paste Adds richness and color; substitute with diced tomatoes if preferred.
  • 2 medium Potatoes Acts as a hearty base; sweet potatoes can be used for added sweetness.
  • 2 medium Carrots Provides sweetness and color; any root vegetable can work as a substitute.
  • 0.5 medium Green Cabbage Adds texture and nutrition; use kale or napa cabbage as a substitute.
  • 1 can Coconut Milk Creates a creamy texture; almond or cashew cream can be used for a lighter option.
  • 4 cups Water Adjusts stew consistency; vegetable broth adds extra flavor.
  • 1.5 cups Cooked Kidney Beans Adds protein and fiber; any cooked beans can be used.
  • 1 cup Soy Curls Provides additional protein texture; omit if desired.
For the Heat and Seasoning
  • 1 Scotch Bonnet or Habanero Pepper Adds heat; adjust quantity to taste or omit for less spice.
  • Salt Enhance flavors to taste (recommended: 1/2 teaspoon).

Equipment

  • Dutch pot

Method
 

Step-by-Step Instructions
  1. Begin by heating 2 tablespoons of coconut oil in a large Dutch pot over medium-high heat for 1-2 minutes until it shimmers.
  2. Add 1 chopped medium onion to the pot and sauté for about 3 minutes until soft and translucent.
  3. Toss in 5 minced garlic cloves, 2 sliced green onions, and 2 chopped celery stalks with dried thyme, Italian seasoning, allspice berries, and bay leaves. Stir for 1 minute until fragrant.
  4. Stir in ¼ cup of Bragg’s liquid aminos and 1 tablespoon of tomato paste, mixing well for about a minute.
  5. Add 2 chopped medium potatoes, 2 sliced carrots, and ½ head of shredded green cabbage, stirring to coat.
  6. Introduce 1 can of coconut milk and 4 cups of water, then add 1.5 cups of cooked kidney beans and 1 cup of optional soy curls. Bring to a boil then let simmer.
  7. Cover the pot and let it simmer for about 30 minutes, stirring occasionally.
  8. Once thickened, taste and adjust seasoning with salt as needed.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 15gFat: 12gSaturated Fat: 8gPolyunsaturated Fat: 2gSodium: 500mgPotassium: 800mgFiber: 15gSugar: 4gVitamin A: 500IUVitamin C: 40mgCalcium: 60mgIron: 3mg

Notes

This 1-Pot Jamaican Ital Stew keeps well in the fridge for up to five days, making it a convenient meal prep option.

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