Vegan Jamaican Stew Peas (Ital Stew)
Jamaican Ital Stew Peas is a beloved dish in the Rastafarian culture, known for being completely plant-based, wholesome, and full of flavor. Ital cooking emphasizes natural ingredients, avoiding processed foods, salt, and meat. This stew is not only satisfying but also nourishing, with tender red kidney beans, coconut milk, and a medley of fresh vegetables and herbs.
Perfect for lunch, dinner, or a cozy family meal, Ital Stew Peas captures the essence of Jamaican comfort food while staying true to vegan principles.
History of Ital Stew Peas
The origins of Ital Stew Peas are deeply rooted in Rastafarian culture in Jamaica. Rastafarians practice Ital cooking as a way to honor natural living and spiritual well-being. “Ital” comes from the word “vital,” emphasizing the importance of natural, unprocessed foods.
Historically, Ital Stew Peas was made with beans, fresh vegetables, coconut milk, and local herbs. Sometimes root vegetables like yam or cassava were added for extra sustenance. Over time, the dish became a staple in Jamaican kitchens and a popular vegan dish worldwide for those seeking nutritious, flavorful meals without animal products.
Why You’ll Love This Vegan Jamaican Stew
- Plant-Based & Healthy: No meat or processed ingredients, just wholesome beans, coconut milk, and vegetables.
- Rich in Protein & Fiber: Kidney beans make this stew filling and nutritionally balanced.
- Full of Flavor: Authentic Jamaican spices like thyme, scotch bonnet, and pimento leaves give it a taste you won’t forget.
- Versatile: Serve with rice, dumplings, bread, or festival. Freeze leftovers for easy meals.
Ingredients for Jamaican Vegan Stew Peas
- Red Kidney Beans (soaked and boiled): Provide protein, fiber, and a hearty base for the stew.
- Coconut Milk: Adds richness, creaminess, and healthy fats.
- Onion: Aromatic base that enhances the stew’s flavor.
- Garlic: Adds depth and savory notes.
- Scotch Bonnet Pepper: Brings authentic Jamaican heat. Adjust to taste.
- Thyme: Earthy flavor that complements the beans and coconut milk.
- Carrot: Adds sweetness and color.
- Sweet Pepper (bell pepper): Provides freshness and subtle sweetness.
- Pimento/Bay Leaves: Infuse the stew with traditional Jamaican flavor.
- Ground Provisions (optional – yam, cassava, sweet potato): Makes the stew more filling and traditional.
- All-Purpose Seasoning or Ital Seasoning: Brings depth and enhances natural flavors without using salt.
- Water: For cooking beans and adjusting consistency.
How to make Jamaican Vegan Stew Peas
- In a bowl add the peas with enough water to cover them and leave them to soak overnight or for several hours.
- The next day, discard the water and rinse the peas.
- Add the peas to a large pot with water along with the garlic and onions and tied thyme sprigs, and pimento berries.
- Bring to a boil, then reduce to medium heat. Pour in the coconut milk
- Add the carrots, potatoes and seasonings
- Then bring the pot to a boil then reduce to medium-low.
- Please put in the spinners, and scotch bonnet, then simmer until it thickens
- Do a taste test and adjust the seasoning if needed.
- When you’re done remove the thyme stems, scallions, and scotch bonnet before serving.
How to make the spinners
- Put the flour in a large bowl with the pink salt
- Pour the water (a little at a time) into the bowl and at the same time use your other hand to form a pliable dough ball.
- Then pinch off a small amount of the dough and roll it into the palm of your hand to make your spinners.
Tips for the Best Ital Stew Peas
- Soak Beans Overnight: Makes them easier to cook and digest.
- Use Fresh Herbs: Thyme and pimento are key for authentic flavor.
- Don’t Rush the Simmer: Letting the stew cook slowly ensures deep, rich flavor.
- Adjust Heat: Scotch bonnet peppers are very hot—start small if you’re not used to spicy food.
- Make Ahead: This stew tastes even better the next day as flavors develop.
Variations
- Spicy Ital Stew Peas: Keep scotch bonnet seeds or add cayenne pepper.
- Extra Veggie Version: Add callaloo, spinach, or pumpkin for more nutrients.
- Ground Provision-Free: Skip root vegetables for a lighter, simpler stew.
Storage
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 3 months. Thaw overnight in the fridge and reheat gently.
Frequently Asked Questions
Can I use canned beans instead of dried?
Yes! Drain and rinse canned beans, then add them during the last 15 minutes of cooking.
What should I serve with Ital Stew Peas?
Rice, festival, dumplings, or bread. It’s also great on its own as a hearty stew.
What are stew peas made of?
Stew peas is a Jamaican stew dish prepared using coconut milk, gungo peas (pigeon peas) or red peas (kidney beans), uncured meats, and salted meats such as pork and beef as primary ingredients or vegetables if you’re making it vegan, some even use salt fish as a pescatarian option. Additional ingredients can include onion, garlic, scallions, pigtail, herbs, and spices.
Why do Jamaicans call red beans peas?
Dried beans are known as peas, which is why some people call this dish rice and peas and others know it as beans and rice. Many Jamaican Rice dishes like rice and peas or gungo rice and peas, soups, and stew peas are made with either pigeon peas (known as gungo peas in Jamaica) or dried kidney beans.
Is this recipe vegan and gluten-free?
Yes! 100% plant-based and naturally gluten-free.
Can diabetics eat stew peas?
Yes, peas contain carbohydrates, but they can still be part of a diabetes eating plan. The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help smooth out blood sugar levels after eating. Peas also rank low on the glycemic index scale, with a glycemic index of 22.
How do you remove salt from stew peas?
Using potatoes will suck out the excess salinity. You can put chunks of par-cooked potatoes in, let the dish simmer for a few minutes, and taste.
“Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.” I Corinthians 10:31
Wisdom
As believers in Jesus Christ, we have freedom. He set us free from the bondage of sin. Before we knew Him sin held us down. We were living lives of lawlessness not knowing that our end would be hell. But once we believed in Jesus Christ and live according to His will for our lives, we have been set free from sin, for His blood washes away our former self and we are forgiven for what we have done in our ignorance.
Therefore, we must live our lives for Him. Give Him all the glory, all the honor, all the praise. The things we now do in our lives as believers must all be done to the glory of God. We must not use our freedom to sow to the flesh but sow to the Holy Spirit he has given us.
While we were yet sinners Jesus died for us. We are saved by grace through faith. He lay down His life for us, so it’s only fair that we live the rest of our lives for Him. So whatever you decide to do after you received the gift of salvation, do it all to the glory of God.
Vegan Jamaican Stew Peas( Ital Stew)
Ingredients
- 2 cups red kidney beans
- 6 cups water add more needed
- 1 can coconut milk or ½- 1 cup of fresh coconut milk
- 1 medium bell pepper
- 1 large onion chopped
- 5 cloves garlic minced
- 8 whole pimento berries allspice
- 2 tbsp complete seasoning
- 2 tbsp black pepper
- 5 springs thyme
- pink salt to taste
- 1 whole scotch bonnet optional but recommended for flavor
- 2 medium Irish Potatoes chopped, optional
- 1 medium carrot optional
How to make Spinners
- 1¼ cup flour
- ½ tsp pink salt optional
- ¾ cup water you may not use all of it or need more
Ingredients for Instant Pot Version
- 1 ½ cups red kidney beans (soaked overnight)
- 1 can (13.5 oz) coconut milk
- 1 medium onion , diced
- 3 cloves garlic , minced
- 1 carrot , diced
- 1 sweet bell pepper , diced
- 1 scotch bonnet pepper , minced (seeds optional for less heat)
- 1 tsp fresh thyme (or ½ tsp dried)
- 2 pimento leaves or 1 bay leaf
- 1 tsp Ital or all-purpose seasoning
- 2 cups water (adjust for desired consistency)
- Optional: 1 cup diced yam , cassava, or sweet potato
Instructions
Stove Top Method
- Place the dried peas in a bowl with enough water to cover the peas and leave them to soak overnight or for several hours.
- The next day, discard the water and rinse the peas.
- Add the peas to a large saucepan with the 6 cups of water along with the garlic and onions and tied thyme sprigs, and pimento berries.
- Bring to a boil then reduce to medium heat, place the lid half on, and simmer for roughly an hour or until peas are soft ( keep adding water until the peas are cooked; it’s cooked when you can mash them with ease )
- Pour in the coconut milk
- Add the carrots, bell peppers, black pepper, complete seasoning, and pink salt.
- Add the spinners and potatoes.
- Bring the pot to a boil then reduce to medium-low.
- Add the scotch bonnet then place the lid half on and allow the stew to simmer until it thickens (it should take about 30-45 minutes)
- Do a taste test and adjust the seasoning if needed.
- Remove the thyme stems, scallions, and scotch bonnet before serving.
- To make the spinners
- Place the flour in a large bowl with the pink salt
- Pour the water (a little at a time) into the bowl and at the same time use your other hand to form a pliable dough ball.
- Then pinch off a small amount of the dough and roll it into the palm of your hand to make your spinners.
Instant Pot Method
- Prepare Beans: Drain and rinse soaked kidney beans. If using canned beans, drain and rinse.
- Sauté Aromatics: Turn the Instant Pot to Sauté mode. Add a splash of water or coconut oil and sauté onion, garlic, sweet pepper, and scotch bonnet for 2–3 minutes until fragrant.
- Add Coconut Milk & Spices: Pour in coconut milk, thyme, pimento leaves, and Ital seasoning. Stir to combine.
- Add Beans & Vegetables: Add kidney beans, carrots, and optional ground provisions (yam, cassava, sweet potato). Pour in 2 cups water and stir everything together.
- Pressure Cook: Close the lid and set the Instant Pot to Manual/Pressure Cook on High Pressure for 15 minutes (for soaked beans) or 25 minutes (for unsoaked dried beans).
- Natural Release: Let the pressure release naturally for 10 minutes, then carefully release any remaining pressure.
- Check Consistency: Open the lid and stir. If the stew is too thick, add a splash of water or coconut milk and simmer on Sauté mode for a few minutes until desired consistency is reached.
- Serve & Enjoy: Ladle hot Ital Stew Peas over steamed rice, dumplings, or bread, and enjoy authentic Jamaican flavors in a fraction of the time!
Video
Notes
Why Ital Stew Peas is a Must-Try
Ital Stew Peas is more than a dish—it’s a cultural experience. With every spoonful, you get the rich flavors of Jamaica, wholesome nutrition, and the comfort of a home-cooked meal. Whether you are vegan, health-conscious, or just love Jamaican food, this stew is easy to make, affordable, and incredibly satisfying. Plus, it’s versatile enough to suit any taste or occasion.Nutrition
Comments (10)
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April 12, 2023 at 5:01 am
Looks great. I love vegan style stewpeas but I like it a little bit runny with lots of carrots, diced zucchini and more and far more stew and very little jasmine rice combined with quinoa to go with it.
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