#italstew

👉 Ital Stew 👈 Ital be vital to keep Ya fire alive yo! Brrappp! 😜 hehe! Anyone who knows me, knows that Caribbean cooking is close to my heart ❤️ This stew is my take on a Caribbean 'Ital' dish. Ital cooking is the real Rasta way of eating - it's a very vegan way of living with Ital being a plant based diet and about using real, unprocessed foods from Mother Earth so that the precious body is kept clean, the spirt is nourished and no harm comes to another living creature! 💣👊 In general the key to a bangin' Caribbean stew is a wicked spice combo, hearty real ingredients and slow cooking. Get amongst some Ital vibes... You won't be sorry! Jah! We ate this stew with 2 classic Caribbean side dishes - rice & peas and fried plantain... I'll post my recipes for these too ✌️ --------------------------------------- - 1 medium sweet potato peeled and cut into chunks - 3 medium potatoes peeled and cut into chunks - 1 large onion diced - 2 large carrots trimmed and cut into chunk - 1 tin black eyed beans (can use lentils) drained and washed well - 1/2 cup chopped coriander (cilantro) - 4 stems chopped spring onions (shallots/scallions) - 4 cloves garlic finely diced - 3cm pice fresh ginger finely diced - 2 teaspoon sea salt - 2 teaspoon white pepper - 1 tablespoon turmeric - 2 teaspoon dried thyme - 2 teaspoon dried oregano - 1/2 teaspoon cinnamon - 1/2 teaspoon nutmeg - 1/2 teaspoon cumin - 1 can organic coconut cream - about 2 cups water - 3 tablespoons Virgin coconut oil Place heat oil in a large pot on medium heat. Add onion, garlic ginger, salt, pepper and all dried herbs and spices. Stir and allow to cook for a min or so. Add all veg and coriander stir and cook for a further few mins. Add coconut cream and water so that veg is just covered. Bring to rapid simmer, stirring occasionally. Lower heat really low and cover allowing to simmer for at least 30 mins. Toward the end take the lid of to allow the stew water to reduce and thicken. Serve with roti or rice and peas, chilli, avocado and fried plantain!! 👅👅👅 I listened to an old playlist whilst cooking this one... This track is 'No No No' by Caribbean queen Dawn Penn. #ital #italstew #vital