Jamaican chef and cookbook author Andre Fowles explains that ital – living a pure and natural lifestyle — is a key pilar of the Rastafarian religion. He writes: “This curried vegetable stew is a nod to Ital cuisine. It’s a quick and easy dish that’s perfect for busy weeknights or when you want a hearty, flavourful meal without the fuss (or the meat). This recipe combines pumpkin, bell pepper, and chickpeas with rich coconut milk and aromatic spices, delivering a satisfying stew with great depth of flavour. Feel free to add any other veggies you have on hand, or even tofu. Garnish with fresh scallions and cilantro and serve it over coconut rice for a simple and beautiful meal in under 30 minutes.”
Ingredients
- Coconut Oil 3 Tbs
- Onion 1 large, diced
- Garlic 4 cloves, thinly sliced
- Thyme Leaves from 3 sprigs
- Minced Fresh Ginger 1 Tbs
- Scotch Bonnet Pepper ½, seeded and minced
- Jamaican Curry Powder 1 Tbs
- Ground Turmeric 1 tsp
- Ground Cumin ½ tsp
- Ground Coriander ½ tsp
- Jamaican Pumpkin (calabaza squash) 225 g, peeled and diced
- Red Bell Pepper 1 large, diced
- Vegetable Stock 1 cup (250 ml)
- Chickpeas 1 x 439 g can, drained and rinsed
- Coconut Milk 1¾ cups (400 ml)
- Kosher Salt 1 tsp, plus more to taste
- Freshly Ground Black Pepper ¼ tsp
- Coconut Rice1 for serving
- Scallions 2, thinly sliced on a bias, for garnish
- Fresh Cilantro chopped, for garnish
Cook it
- Heat the coconut oil in a pot over medium heat. Add the onion, garlic, thyme, ginger and Scotch bonnet and cook, stirring occasionally, until the onions are translucent, 4 to 5 minutes.
- Add the curry powder, turmeric, cumin, and coriander and cook, stirring frequently, until fragrant, 1 to 2 minutes.
- Increase the heat to medium-high, add the pumpkin and bell pepper, and cook until the vegetables are evenly coated with the spices, about 2 minutes.
- Add the vegetable stock, chickpeas, coconut milk, salt and black pepper. Bring to a boil, then reduce the heat to medium-low and simmer, stirring occasionally, until the pumpkin is tender and the stew has thickened slightly, 15 to 20 minutes. Season to taste with more salt, if desired.
- Serve immediately with coconut rice, garnishing with the scallions and cilantro before serving.
Notes
- To make Coconut Rice, cook the rice in a mixture of water and coconut milk, with a pinch of salt. Chef Fowles adds a few allspice berries and a scallion for flavour, plus a tablespoon of butter (or olive oil) for richness.
