Jamaican Style Vegetable Ital Rundown Stew
with Roasted Sweet Potatoes and Chilli Flakes
Ital food is derived from "vital food", referring to natural and clean food that's central to the Rastafarian way of life. Traditional ital dishes include one-pot vegetable stews such as this, whilst the 'rundown' part refers to the coconut milk that's used due to the oil that comes from coconut milk when it's boiled. It's packed full of hearty vegetables, typical of the region.
Ingredients
2 unit(s)
Sweet Potato
1 unit(s)
Onion
1 unit(s)
Bell Pepper
160 grams
Sweetcorn
1 unit(s)
Lime
2 unit(s)
Garlic Clove
15 grams
Ginger Puree
1 sachet(s)
Ground Turmeric
½ bunch(es)
Thyme
180 milliliter(s)
Coconut Milk
1 pinch
Chilli Flakes
40 grams
Baby Spinach
Not included in your delivery
350 milliliter(s)
Water for the Sauce
¼ tsp
Salt for the Sauce
Nutritional information
Utensils
Instructions
Preheat your oven to 220°C/200°C fan/gas mark 7.
Chop the sweet potatoes into 2cm chunks (no need to peel) and pop them onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary.
When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.
Meanwhile, halve, peel and chop the onion into small pieces. Halve the pepper and discard the core and seeds. Chop into 1cm chunks.
Heat a drizzle of oil in a large saucepan on medium heat. Add the onion and pepper to the pan and stir-fry until softened, 8-10 mins.
Meanwhile, drain the sweetcorn in a sieve. Quarter the lime. Peel and grate the garlic (or use a garlic press).
Once the pepper has softened, stir in the garlic, ginger puree, ground turmeric and the thyme stalks (see ingredients for amount).
No need to pick the thyme leaves, just add the whole stalks (these can be removed before serving if you wish).
Fry the aromatics for 30 secs.
Next, stir in the coconut milk, sweetcorn, water for the sauce (see pantry for amount) and half the chilli flakes (add less if you'd prefer things milder).
Bring to the boil then lower the heat. Simmer until the sauce has thickened, 10-12 mins. Stir occassionally. A
Once the sweet potato is cooked, stir it into the rundown.
Next, add the spinach to the pan a handful at a time and cook until wilted and piping hot, 2-3 mins.
Once everything's cooked, remove the pan from the heat.
Squeeze in the juice from half the lime, season well with pepper and stir in the salt for the sauce (see pantry for amount).
Taste and adjust the seasoning with more lime juice, salt or pepper if you feel it needs it.
Spoon the vegetable rundown into deep bowls.
Pick a few more thyme leaves (if you have any left) and sprinkle them over the rundown along with the remaining chilli flakes (add less if you'd prefer things milder).
Serve any remaining lime wedges on the side for squeezing over.
Enjoy!
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