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Vegan Ital Rundown

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This Jamaican dish is a fabulous feast of vegetables! And the best thing about it? It cooks in one pot! So, no washing up afterwards.

You will need
  • 2 teaspoons sunflower oil
  • 1 onion chopped
  • 1 red pepper deseeded and chopped
  • 1 green pepper deseeded and chopped
  • 4 garlic cloves finely chopped
  • 1 teaspoon ground allspice
  • 陆 teaspoon turmeric powder
  • 1 teaspoon all-purpose seasoning
  • 1 tablespoon fresh thyme leaves
  • 2 sweet potatoes, about 450g peeled and cut into bitesize chunks
  • 450g butternut squash, peeled and deseeded and cut into bitesize chunks
  • 200ml vegetable stock
  • 400g tin coconut milk
  • 1 scotch bonnet
  • 100g tinned callaloo
  • 175g of canned sweetcorn
  • Salt and pepper

Before you start, make sure your grown-up knows you鈥檙e going to make magic in the kitchen! And do get help when using hot, sharp, or heavy objects while cooking...

SERVES 4

1. Pour the oil to the saucepan and heat over a medium heat. Once hot, add the onion and cook gently until soft, stirring occasionally.

2. Once soft, add the red pepper, green pepper and garlic. Stir often and cook for around 3 minutes.

3. Stir in your flavours- allspice, turmeric, all-purpose seasoning and thyme!

4. Add the sweet potato and butternut squash. Pour in the vegetable stock and coconut milk. I like mine spicy so I鈥檓 adding scotch bonnet. You can chop it for the most spice, leave it whole and spoon it out for a little less spice or leave it out completely!

5. Once you see bubbles, cover this with a lid and leave to simmer for 10 mins, stirring now and again.

6. Add the callaloo and sweetcorn Cook for another 10 minutes until all the vegetables are soft.

7. Taste and season with as much salt and pepper as you like.

8. Serve with rice.

9. Enjoy

听

听

Nutrition per serving

Kcal- 353

Fat- 21g

Saturates- 15.8g

Carbohydrates- 33g

Sugars- 15g

Fibre- 4.8g

Protein- 6.8g

Salt- 0.1g

听

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