Popular Ital recipes

🥘 ITAL STEW

Ingredients:

• 2 tbsp coconut oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 3 carrots, chopped
• 2 potatoes, chopped
• 1 cup pumpkin or squash, cubed
• 1 cup green beans or okra
• 1 cup coconut milk
• 2 cups water or vegetable broth
• 1 tsp fresh thyme
• 1 cup callaloo or spinach (optional)
• Scotch bonnet (optional, for heat)

Instructions:

1. Heat coconut oil in a large pot over medium heat.
2. Sauté onion, garlic, and thyme until fragrant.
3. Add carrots, pumpkin, and potatoes. Stir well.
4. Pour in coconut milk and water. Cover and simmer for 10–15 minutes.
5. Add green beans and cook until all vegetables are soft.
6. Stir in callaloo or spinach at the end if using.
7. Season to taste. Serve hot with dumplings or flatbread.

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🍛 CURRIED CHICKPEAS

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1½ cups cooked chickpeas (or 1 can, rinsed)
• 1 tsp turmeric
• 1½ tsp curry powder
• ½ tsp cumin
• 1 cup coconut milk or water
• Chopped cilantro (optional)

Instructions:

1. Heat coconut oil in a pan and sauté onion and garlic until translucent.
2. Add turmeric, curry powder, and cumin. Stir to toast the spices.
3. Mix in chickpeas and coat evenly in the spices.
4. Add coconut milk or water and simmer on low for 10–15 minutes.
5. Season with salt and garnish with fresh herbs.

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🌿 CALLALOO

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2–3 cloves garlic, minced
• 1 bunch callaloo (or spinach), chopped
• ½ tsp thyme
• Scotch bonnet (optional)

Instructions:

1. Heat coconut oil in a large pan. Sauté onion and garlic until soft.
2. Add chopped callaloo and thyme. Stir and cover the pot.
3. Cook on low heat for 10–15 minutes, stirring occasionally.
4. Add a touch of water if needed. Season with salt and pepper.
5. Optional: add sliced scotch bonnet for flavor without bursting it.