Vegan Jamaican Stew Peas( Ital Stew)
Jamaican Ital Stew Peas is a hearty, flavorful, and plant-based dish perfect for anyone wanting to explore the flavors of Jamaica while eating clean. Packed with protein from kidney beans, creamy coconut milk, and a medley of vegetables, this stew is both comfortingand delicious, making it a healthy choice.Whether you’re vegan, trying Ital cooking, or just looking for a wholesome meal, this stew will quickly become a family favorite.
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
Serving: 4gCalories: 565kcalCarbohydrates: 85gProtein: 15gFat: 21gSaturated Fat: 18gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 708mgPotassium: 1268mgFiber: 12gSugar: 6gVitamin A: 3568IUVitamin C: 56mgCalcium: 178mgIron: 10mg
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