Ital Stew
Ital Stew
Ital Stew

Ital Stew

Chef’s Inspiration

The primary goal of adhering to a Rastafarian diet is to increase liveliness. Ital stew is a Jamaican dish aligned with the Rastafarian movement. The word “Ital” is derived from the word vital (kosher) and it is a common belief among Rasta's that food should be vegetarian, unprocessed, and from the earth. This dish takes a variety of root vegetables mixed with spices and slow cooked in coconut milk, traditionally made without salt we use sea salt to keep the dish kosher.


Follow timing on MANNA package, this time varies by +/- 3 minutes depending on the level of your simmer and how cold your fridge is. You want to ensure that the internal food temperature reaches about 165°F/74°C, piping hot. Served our Ital stew with rice to keep the dish kosher, not to mention the benefits of eating beans and rice together creating a full protein and source of amino acids. It also goes amazing with Johnny Cakes! Pour desired amount of rice, followed by stew and topped with toasted sesame seeds for added texture and nutrients.

Nutritional Highlights

This stew is rich in protein, fibre, and vitamins (B complex, C, K). Soy Curls are made from non-GMO, whole soybeans without chemical pesticides, preservatives, or additives. They’re also a good source of protein, fiber, iron, and potassium.  Plantains are similar to bananas in nutrients (high in potassium) and contain less sugar and are more versatile in cooking.  

Protein: Soy is a complete protein and provides all the essential amino acids allowing the body to form proteins necessary for growth & development. Wild rice is higher in protein than most whole grains and is a good source of fiber, folate, and magnesium. 

Fibre: The combination of vegetables in this dish provide an excellent source of fibre that feeds friendly bacteria in the digestive tract. helping to maintain larger populations. 

Vitamin B Complex: B vitamins are building blocks for a healthy body and help turn other nutrients into energy, and maintain a healthy metabolism. Cabbage, plantain, and  yellow peppers are rich in B vitamins, especially pyridoxine (B6 - may help with improving mood and brain health). Plantain and yellow peppers are also rich in folate (B9 - supports fetal development and growth, and can help prevent cognitive decline).

Vitamin C: Vitamin C helps prevent damage to cells and helps absorb iron in the intestine. Cabbage and yellow peppers are excellent sources of Vitamin C. 

Iron: Eating foods rich in iron such as Soy Curls will help support transportation of vital oxygen throughout the body