Pumpkin Ital Stew

Tiffany

Prep time: 10 minutes

Cook time: 15 minutes

Serves: 4-5 People

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This delicious, well seasoned, and nutritious Pumpkin Ital Stew is Rasta approved, cooked down in coconut milk, and a great flavour of the islands without the heaviness from meat. Its a quick and easy weeknight dinner recipe, keeps you full, and is packed with nutrients.

ital pumpkin stew in coconut bowl with wooden spoon

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What is Ital Stew?

Ital is a Caribbean Rasta term directly coming from the word v-ital. Ital is a culture, way of living, style of cooking food, and overall consciousness of life. Most Rastas live a plant based lifestyle free from over processed foods and high sugar/salt diets. The name of this blog was dedicated to the rasta word ital. Even though I am not a Rasta woman, I still carry many of the sentiments of the philosophy in my daily routine.

pumpkin ital stew on placemat next to parsley and scotch bonnet pepper

Ital stew is a delicious combination of hearty vegetables cooked down in aromatic herbs and coconut milk. It is truly light and will leave you feeling full without the heaviness that comes with meat and other animal products. This dish is not strict and can be subbed with many other vegetables such as carrots, potatoes, butternut squash, or even Caribbean yam.

What you’ll need- Pumpkin Ital Stew

coconut, scallion, garlic, thyme, tomato, bell pepper, butter beans, onion, and pumpkin
  • Fresh Pumpkin– Jamaican pumpkin aka calabaza squash is green on the outside and bright orange on the inside. Can be easily replaced with kabocha or butternut squash.
  • Butter beans– One of my favorite beans! They add a rich flavour to the dish as well as more protein.
  • Onion
  • Tomatoes
  • Bell Pepper
  • Scotch Bonnet pepper
  • Thyme
  • Scallion aka Green Onion
  • Garlic
  • Coconut Milk

Seasonings you need

dry seasonings in a small glass bowl

How to make Pumpkin Ital Stew

Step One:

Chop the tomatoes, onion, bell pepper, and scallion into small pieces and grate the garlic. Chop the pumpkin into semi medium chunks or preferred size. Leave the thyme and scotch bonnet whole. (The seeds of the scotch bonnet are extremely spicy!) Sauté in hot oil for about 3 minutes or until fragrant.

Step Two:

Once the fresh herbs are aromatic, add in the dry seasoning, chopped pumpkin, coconut milk, and cooked butter beans and cover the pan. Allow to simmer and cook for about 15 minutes.

Step Three:

Once the pumpkin is fork tender, salt the dish to taste and serve with your side of choice!

How to store Pumpkin Ital Stew

This delicious, heart healthy rasta ital stew is great for meal prep and tastes even better when it sits and marinates in the fridge! Due to the coconut milk, the recipe can last up to 5 days in the fridge or about 1.5 weeks in the freezer.

Pumpkin Ital Stew tastes heavenly paired with authentic Jamaican Rice and Peas or Coconut curry quinoa! Find both of the recipe on the Jamaican section of the food blog.

Pinterest image Jamaican Ital stew

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Check out these other vegan Jamaican recipes you’ll love

Jamaican Curry Chickpea

Vegan Brownstew Chicken

Jamaican Jerk Lentils

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  • Prep time: 10 minutes
  • Cook time: 15 minutes
  • Total time: 35 minutes
  • Serves: 4-5 People

This delicious rasta approved Pumpkin Ital stew is load with nutrients, low sodium and packed with Caribbean island flavour. Its great for busy weeknights, does most of the cooking by itself, and is oh so good.

Ingredients

  • 6 Cups chopped Pumpkin, calabaza or kabocha, 1/2 medium sized
  • 1 Cup Butter beans, Cooked
  • 1 Onion, Chopped
  • 2 Roma tomato, Chopped
  • 1 Red Bell pepper, Chopped
  • 1 Scotch bonnet (Habanero), leave whole, do not chop or burst
  • 5 Sprigs Thyme, leave whole
  • 3 Scallion (Green Onion), chopped
  • 6 Cloves Garlic, grated
  • 3 Cups Coconut milk
  • 2 Teaspoon Oil

Dry seasonings

  • 1.5 Teaspoon Jamaican All Purpose
  • 1.5 Teaspoon No-Salt Seasoning, I use Mrs. Dash
  • 1.5 Teaspoon Curry Powder
  • 1.5 Teaspoon Garlic Powder
  • 1.5 Teaspoon Onion Powder
  • 1 Teaspoon Paprika
  • 1 Teaspoon Italian Seasoning
  • Salt, to taste

Method

  • 1)

    Chop the tomatoes, onion, bell pepper, and scallion into small pieces and grate the garlic. Chop the pumpkin into semi medium chunks or preferred size. Leave the thyme and scotch bonnet whole. (The seeds of the scotch bonnet are extremely spicy!)

    Sauté everything in hot oil for about 3 minutes or until fragrant.

  • 2)

    Once the fresh herbs are aromatic, add in the dry seasoning, chopped pumpkin, coconut milk, and cooked butter beans and cover the pan. Allow to simmer and cook for about 15 minutes.

  • 3)

    Once the pumpkin is fork tender, salt the dish to taste and serve with your side of choice!

Notes

  • The Jamaican pumpkin is very unique in flavour, colour, and taste. It is dark green on the outside and bright orange on the inside named calabaza squash (technically not a pumpkin). Kabocha squash is also basically the same thing.
  • This dish is very versatile and has no rules! The decadent ital flavor comes form cooking the spices down in coconut milk, if you don’t have pumpkin accessible to you feel free to replace equal parts with butternut squash, green banana, Caribbean yam, sweet potatoes, or and vegetable of choice! (:

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