Update your settings

PART 1: Ingredients Core Vegetables: 2 tablespoons coconut oil (or cold-pressed olive oil) 1 medium onion, chopped 3 cloves garlic, minced 1 thumb-sized piece fresh ginger, minced 2 cups pumpkin or butternut squash, peeled & cubed 1 medium sweet potato, peeled & cubed 1 carrot, sliced 1 green banana, peeled & chopped 1 cup okra, sliced 1 ear corn, cut into rounds (or ½ cup kernels) ½ cup cabbage, chopped 1½ cups cooked red kidney beans (or 1 can, rinsed) Herbs & Spices: 2 stalks scallions (green onions), chopped 2 sprigs fresh thyme 1 Scotch bonnet pepper, whole (for flavor, not heat) ½ tsp allspice (pimento) 1 tsp turmeric 1 bay leaf Black pepper, to taste Sea salt or Himalayan salt, optional (many Rastafarians omit salt) Liquids & Extras: 1 can (13.5 oz) coconut milk 1 cup vegetable broth or water ½ cup dumplings (see optional recipe below) ¼ cup chopped tomatoes (optional for acidity) Fresh parsley or basil, for garnish PART 2: Instructions Step 1: Prep the Base In a large pot, heat coconut oil over medium heat. Add onions, garlic, and ginger. Sauté for 2–3 minutes until aromatic. Add scallions and thyme, stir well. Step 2: Layer the Vegetables Add pumpkin, sweet potato, carrot, and green banana. Stir in turmeric, allspice, and bay leaf. Sauté 2–3 minutes. Pour in coconut milk and vegetable broth. Bring to a boil. Step 3: Simmer Gently Reduce heat to low. Add whole Scotch bonnet (don’t burst unless you want it spicy). Add corn, okra, cabbage, and kidney beans. Cover and simmer for 30–35 minutes, stirring occasionally, until all vegetables are tender. OPTIONAL: Dumplings (aka Spinners) Ingredients: 1 cup all-purpose flour (or spelt flour) ¼ cup water 1 tsp coconut oil Pinch of salt (optional) Instructions: Combine flour, oil, and water to form a stiff dough. Pinch off small pieces and roll into oblong dumplings (like short cigars). Add to the stew during the last 15 minutes of cooking and simmer until cooked through. PART 3: Serving Suggestions Serve hot, garnished with chopped parsley or basil. Accompany with steamed callaloo, brown rice, or roasted breadfruit. A side of ripe plantains or fresh avocado makes a complete Ital meal.