05/21/2026
🍲 This Ital stew is packed with colorful, nutrient-rich veggies and bursting with flavor 🧅
Here’s what you’ll need:
🧅 1 yellow onion, diced
🌿 2 scallions, thinly chopped
🧄 3 cloves garlic, sliced
🥑 2 teaspoons avocado oil
🌿 3 sprigs fresh thyme
🍃 4 bay leaves
🥥 1 can full-fat coconut milk (15 ounces)
🥣 5 cups low-sodium vegetable broth
🎃 2 cups pumpkin, cubed
🌱 ½ cup split peas
🌽 1 ear corn, cut lengthwise
🍌 2 green plantains, chopped
🍅 2 Roma tomatoes, coarsely chopped
🧂 1 teaspoon kosher salt
🍋 Juice and zest of 2 lemons
🥒 1 cup okra, cut
🌶 1 habanero pepper
To cook:
In a large pot over medium heat, sauté onion, scallions, garlic, and oil for 3 to 5 minutes. Add 1 cup water and cook another 5 minutes.
Add thyme, bay leaves, coconut milk, broth, pumpkin, and split peas. Cook uncovered for 8 minutes.
Stir in corn, plantains, tomatoes, salt, and lemon. Cook for 30 minutes.
Add okra and habanero and cook 15 to 20 minutes. Serve hot and enjoy!
💡 This is a flexible recipe. If you don’t have all the vegetables listed, use what you have on hand and make it your own.
Try it out and let us know your favorite twist on this hearty, plant-packed stew! 🌱
