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Jamaican Style Vegetable Ital Rundown Stew
Veggie
Calorie Smart
New
Jamaican Style Vegetable Ital Rundown Stew

with Roasted Sweet Potatoes and Chilli Flakes

40 min
Difficulty: 2/3
Jamaicansk

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.

Utensils

Baking Tray
Garlic Press
Sieve
Large Saucepan

Tags

Dinner-bowls
Veggie
Calorie Smart
Discovery
World-flavors
New
Ingredients
Sweet Potato

Sweet Potato

2 unit(s)

Onion

Onion

1 unit(s)

Bell Pepper

Bell Pepper

1 unit(s)

Sweetcorn

Sweetcorn

160 grams

Lime

Lime

1 unit(s)

Garlic Clove

Garlic Clove

2 unit(s)

Ginger Puree

Ginger Puree

15 grams

Ground Turmeric

Ground Turmeric

1 sachet(s)

Thyme

Thyme

0.5 bunch(es)

Coconut Milk

Coconut Milk

180 milliliter(s)

Chilli Flakes

Chilli Flakes

1 pinch

Baby Spinach

Baby Spinach

40 grams

Water for the Soup

Water for the Soup

350 milliliter(s)

Salt

Salt

0.25 tsp

Preparation
1
Roast the Sweet Potatoes

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.

2
Time to Fry

Meanwhile, halve, peel and chop the onion into small pieces. Halve the bell pepper and discard the core and seeds. Chop into 1cm chunks.

Heat a drizzle of oil in a large saucepan on medium-high heat.

Once hot, add the onion and pepper chunks to the pan and stir-fry until softened, 8-10 mins.

Drain the sweetcorn in a sieve. Quarter the lime. Peel and grate the garlic (or use a garlic press). 

3
Add the Aromatics

Once the veg has softened, stir in the garlic, ginger puree, ground turmeric and thyme stems (see ingredients for amount- no need to pick the leaves, just add the whole stems. Remove stems before serving).

Fry the aromatics for 30 secs. 

4
Simmer the Rundown

Next, stir in the coconut milk, sweetcorn, water for the soup (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 occasionally. 

5
Finish Off

Once the sweet potato is cooked, stir it into the rundown stew.

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 (see pantry for amount). 

Taste and add more salt, pepper and more lime juice if you feel it needs it. 

6
Serve

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. 

Nutrition per serving

2169

kJ

Energy (kJ)

518

kcal

Energy (kcal)

17.8

g

Fat

14.1

g

of which saturates

75.7

g

Carbohydrate

28.1

g

of which sugars

14

g

Dietary Fibre

8.9

g

Protein

1.76

g

Salt

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