flipItal Stew with Gungo Peas and Sweet Potato
Ital Stew with Gungo Peas and Sweet Potato
Why this dish? The ital stew was the heart of Marley's daily diet after he became a Rastafarian in the late 1960s. At Hope Road and on tour, he demanded this salt-free, meatless, slow-simmered food, which he considered "living" nourishment.
An all-vegetable stew: gungo peas, sweet potato, yam and breadfruit melt in a coconut milk broth flavored with thyme, garlic and a whole scotch bonnet pepper left intact. Comforting, mild and fiery at once.
Listen, my friend: ital food is life, you know? Jah grew all this from the earth, so why put in salt from the factory, or dead flesh? My wife Rita, she would leave the scotch bonnet whole in the pot — you smell the fragrance, but it doesn't burn your mouth, seen? We simmer slowly, with fresh coconut milk, thyme from the yard, and share the pot. One love, one plate.
- •Fresh or dried gungo peas — a good handful per person (protein base)
- •Sweet potato and yam — according to appetite (soft starches)
- •Breadfruit — one piece (mild starch)
- •Fresh pressed coconut milk — milk of one coconut (creamy binder)
- •Whole scotch bonnet pepper — 1 (pungent aroma)
- •Thyme, scallions, garlic — to taste (aromatics)
- •Sea salt — a pinch (natural seasoning)
Ital Stew with Gungo Peas and Sweet Potato
An all-vegetable stew: gungo peas, sweet potato, yam and breadfruit melt in a coconut milk broth flavored with thyme, garlic and a whole scotch bonnet pepper left intact. Comforting, mild and fiery at once.
Why this dish? The ital stew was the heart of Marley's daily diet after he became a Rastafarian in the late 1960s. At Hope Road and on tour, he demanded this salt-free, meatless, slow-simmered food, which he considered "living" nourishment.
Listen, my friend: ital food is life, you know? Jah grew all this from the earth, so why put in salt from the factory, or dead flesh? My wife Rita, she would leave the scotch bonnet whole in the pot — you smell the fragrance, but it doesn't burn your mouth, seen? We simmer slowly, with fresh coconut milk, thyme from the yard, and share the pot. One love, one plate.
Ingredients (period version)
- Fresh or dried gungo peas — a good handful per person (protein base)
- Sweet potato and yam — according to appetite (soft starches)
- Breadfruit — one piece (mild starch)
- Fresh pressed coconut milk — milk of one coconut (creamy binder)
- Whole scotch bonnet pepper — 1 (pungent aroma)
- Thyme, scallions, garlic — to taste (aromatics)
- Sea salt — a pinch (natural seasoning)
Ingredients
- Canned or soaked dried gungo peas — 400 g (protein base)
- Sweet potato — 2 medium (starch)
- Yam (or additional sweet potato) — 300 g (starch)
- Carrot — 2 (vegetable)
- Coconut milk — 1 can (400 ml) (binder)
- Whole scotch bonnet (or habanero) pepper — 1 (aroma)
- Fresh thyme — 4 sprigs (aromatic)
- Scallions + 3 garlic cloves — 1 bunch (aromatics)
- Sea salt and pepper — to taste (seasoning)
Method
- If dried peas: soak overnight, then boil in water for 40 min until tender (skip if canned).
- Peel and cut sweet potato, yam and carrot into large chunks.
- In a large pot, combine vegetables, peas, thyme, crushed garlic and sliced scallions.
- Pour in coconut milk and enough water to cover. Place the WHOLE scotch bonnet on top (do not pierce).
- Simmer covered for 30-40 min over low heat until vegetables are tender and broth creamy.
- Carefully remove the whole pepper, season with sea salt, adjust and serve hot.
How it was made : The Rastafari movement, born in Jamaica in the 1930s, codified an "ital" diet based on natural products, without refined salt, without meat (especially pork) and without processed foods. Cooking was done in cast-iron pots over wood fires, using the starchy roots and fruits of Jamaican "ground provisions".
The contemporary twist : Serve in a hollowed-out half calabash, sprinkled with a few coriander leaves and a squeeze of lime: the "one love bowl".
Bob Marley · Charactorium
