World Class Rock Recipes: Bob Marley’s Ital Stew

by Matt Pelsor | Apr 18, 2024 | Mornings with Matt Pelsor

Bob Marley’s Rastafari heritage and values were honored in the food he ate. Ital food is to be as fresh as possible, and free of additives like preservatives and other chemicals, and often without meat or dairy as well.

Something like this recipe, inspired by Marley, would have been seen often on tour, where he was known to travel with a personal chef.

Ingredients:

2 cans kidney beans, drained

1 cup water

2 1/2 cups coconut milk

1-2 tbsp ground allspice

1/2 tsp white pepper

2 cloves garlic, minced

1 onion, diced

2 sprigs thyme

10 okra, sliced

2 sweet potatoes, large dice

1 potato, large dice

3 carrots, chopped

1 can corn

10 oz butternut squash (or pumpkin), cubed

Optional: scotch bonnet pepper

Instructions:

1) In a large pot or Dutch oven, add coconut milk and water, and bring to a simmer.

2) Add kidney beans, pepper, allspice, garlic and scotch bonnet pepper (if using). Simmer for a few minutes.

3) Add onion, thyme, butternut squash and okra. Simmer for a few minutes.

4) Add potatoes corn and carrots. Simmer about 25 minutes. Serve alone or with white rice.

Tip!
The original recipe did not call for any salt, but I did add some at the end.