The Best Ital Stew Ever

This ital stew recipe is one of my favourite vegan dinner recipes.

I was first introduced to it  by my long time friend Ted. I really learnt a lot form him. He thought me how to use natural herbs and spices to bring out all the flavour in whatever I could. For that, I'm forever grateful. But even though I was learning a new stye of cooking I still preferred to let my friend handle all our meal preparations. And so I found myself at his house every evening chatting up about life and digging down into some vegetable stew. I can't forget those good old days (good times).

Please do consider this as a gift from me and Ted to you... ENJOY.

P.s. Ital is derived from the word vital. It can mean natural, organic or salt-less. It originated in Jamaica among Rastafrians and has become a popular term throughout the island. There are many different ital dishes but they all follow one simple principle, no animals must suffer for a plate of food. :-)

Ital Stew Recipe

Ital StewItal Stew


  • 1/2 Of a Sweet Pepper
  • 1/2 Cup Cooked Lentil
  • I/2 Cup Cooked Green Split Peas
  • 2 1/2 Cup Of Coconut Milk
  • Large onion 
  • 3 Cloves Of Garlic (love this)
  • 3 Stalks of Escallion 
  • 3 Sprigs of Thyme
  • 3-4 Table Spoon of Coconut Oil (or olive/turmeric oil)
  • 1 Large Cup Of Diced Pumpkin
  • 3-4  Sliced Carrots
  • 1 Cup Of sliced Okras
  • 1 Cup Pak Choy
  • 1/2 Dozen String Beans(cut in two)
  • 1 Cup Callaloo
  • Salt (optional)


  1. Chop all seasoning finely, do the same to pak choy and callaloo.
  2. Heat coconut oil in a saucepan until hot
  3. Sauté all seasoning in oil (hmmm can you smell that?)
  4. Next add coconut milk and allow to boil.
  5. Lower flame and add carrots and pumpkins (important not to over cook)
  6. Add the string beans ,split pea, and lentil followed by okra,callaloo and pak choy.
  7. Now add some salt and pepper to your liking.
  8. Mix all ingredients together until cooked.

That's it!! You're done..... Wow I'm sure you can't wait to dig in. By the way, this recipe will serve for about six and should be served hot. This will go well with some boiled bananas, yam and breadfruit.

Bon appétit....

OH by the way, please check out this website if you are interested in learning other "ital" recipes or just more about a ital lifestyle in general.

Home> Vegan Dinner Recipes > Ital Stew

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