This Nutrient-Rich Veggie Stew Is The Warming Weeknight Meal We Need Right Now

It's a celebration of Rastafarian Ital flavors.

BigThink

Feb 6, 2023 - 21:05

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This Nutrient-Rich Veggie Stew Is The Warming Weeknight Meal We Need Right Now

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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