Ital stew recipe

How To Make Rasta Ital Stew In 6 Easy Steps

Staff Writer Ital Food: Rasta Recipes

Are you looking for a great Jamaican Ital stew recipe? Maybe you are into Natural Cooking?

Ital Stew is among one of the most popular traditional Irie Jamaican Rastafari food dish. However, there are many varieties of Ital Stew. As a matter of fact, if you look around the web, you will find that almost every Ital stew recipe is slightly different.

That is to say, we have an easy Ital Stew Recipe that you will love.

The traditional Jamaican Ital Stew is typically prepared with tropical root vegetables, such as yam and taro, simmered in coconut milk with local herbs and spices.  If you don’t have access to tropical root veggies or local seasonings, then you can always substitute them with potatoes and other herbs and spices to improve the flavor.

You may think cooking the Ital Way means that you must avoid adding salt to meals. However, some true Rastas add pure sea or kosher salt to their food. It’s up to you.

Ital Stew is flavorful as is, so skip the salt tonight and see for yourself. But if you must, this recipe allows for you to add some Bragg’s liquid amino, which is salty, similar to soy sauce. However, you can totally omit it and stay true to the Ital Way.

Finally, you will notice that this traditional recipe is slightly altered because not everyone has access to Jamaican seasonings and veggies. So it includes potatoes, salt, tomato paste, marjoram, rosemary, and Italian seasonings. I promise you this recipe remains flavorful and delicious.

Indeed, we’re going to show you how to prepare this yummy Jamaican meal in under an hour.

Certainly, Ital stew is a popular vegan dish within the Rastafari movement, which favors unprocessed foods and simple, delicate flavors.

In addition, you can watch this video tutorial to make a more authentic Jamaican Rastaman Ital Stew Recipe. The video will teach you how to prepare this delicious vegan stew.

Note: The Ital Stew Recipe in the video is different than the Rastaverse recipe below.

Preparation: 20 min.
Cooking: 35 min.
Ready in: 55 min.

Stew Ingredients


How to Make this Delicious Ital Stew Recipe

Step 1

Firstly, heat the olive oil in a large Dutch pot on medium-high heat. Add onions and cook until soft, about 3 minutes.

Step 2

After your onions are cooked, you next need to add your chopped garliccelerygreen onions,  thyme, rosemary, marjoram, Italian seasoning, cilantroallspice, and cook. Stir frequently for another minute or until fragrant.

Step 3

Thirdly, stir in Bragg’s liquid aminos, tomato paste, plantain, squash, taro, okra, potatoes, carrots, cabbage or collard greens, and coat with seasonings. Then cook for about a minute, stirring frequently.

Step 4

Following the steps above, now add coconut milk, lime juice, bay leaves, and water. Bring to a boil, then reduce heat to simmer.

Step 5

Cook for 30 minutes or until stew is thick, and remove the bay leaves.

Step 6

Finally, season with salt and pepper and serve.

Recipe notes


This stew is delicious, however, you may need to tweak it to you liking. Our Ital stew pairs wonderfully with rice, bread, and vegetables as a side. It’s also great by itself as well.

In addition, let us know how your stew turned out. Of course, we would love to know how you customized it to enhance the taste.

Either way, to repeat, leave a quick comment below right now to let us know how this recipe worked out for you.