Registered Dietitian & Cookbook Author
By Maya Feller, M.S., R.D., CDN
Registered Dietitian & Cookbook Author
Maya Feller, MS, RD, CDN is the founder of Maya Feller Nutrition, a private practice that specializes in nutrition for chronic disease prevention. Maya shares her approachable, food-based solutions with millions of people through regular speaking engagements and as a nutrition expert on Good Morning America. She is the author of “Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.”
Image by Christine Han / Christine Han
February 6, 2023
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Rastafarianism is a faith-based movement steeped in politics and encompasses much more than the stereotype of people with dreadlocks who listen to reggae. Ital is the core of the whole foods-based vegetarian eating patterns that Rastafarians follow. Ital food is said to contain the vital and beneficial essence of plants. This Ital stew is literally loaded with a variety of nutrient-rich plants.
If you can’t find the vegetables the recipe calls for, think of this as a “use what you have on hand” stew. It’s a high-vibration dish that serves a ton of flavor.
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Ital Stew
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Ingredients:
- 1 yellow onion, diced
- 2 scallions (white and green parts), thinly chopped
- 3 cloves garlic, thinly sliced
- 2 teaspoons avocado oil
- 3 sprigs fresh thyme
- 4 bay leaves
- 1 (15-ounce) can full-fat coconut milk
- 5 cups low-sodium vegetable broth
- 2 cups pumpkin, cut into 2-inch cubes
- ½ cup split peas
- 1 ear of corn, cut lengthwise into 2-inch pieces
- 2 green plantains, cut into 2-inch pieces
- 2 Roma tomatoes, coarsely chopped
- 1 teaspoon kosher salt
- Juice and zest of 2 lemons
- 1 cup okra, cut into 2-inch pieces
- 1 habanero pepper
- Lime wedges, for garnish
- 1 bunch fresh cilantro, torn, for garnish
Method:
- In a large heavy-bottomed pot over medium heat, place the onion, scallions, garlic, and oil. Cook for 3 to 5 minutes, stirring occasionally and taking care not to burn the garlic. Add 1 cup of water and cook for an additional 5 minutes.
- Add the thyme, bay leaves, coconut milk, broth, pumpkin, and split peas, and cook uncovered over medium-high heat for 8 minutes. Next, add the corn, plantains, tomatoes, salt, and lemon juice and zest, and cook for 30 minutes.
- Add the okra and habanero and cook for 15 to 20 minutes.
- To serve, spoon the stew into a bowl and garnish with a wedge of lime and fresh cilantro.
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Recipe from EATING FROM OUR ROOTS. Copyright © 2023 by Maya Feller. Published by goop Press/Rodale Books, an imprint of Penguin Random House, LLC. Reprinted with permission.
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