Main Course · Caribbean · Dinner ·

Hearty Jamaican Ital Stew with Breadfruit

Name: Hearty Jamaican Ital Stew with Breadfruit
Prep time: 50 min
Cook time: 150 min
Total time: 200 min
Yield: 6 servings
Cuisine: Main Course
Ingredients: Coconut oil, 2 tbsp; Onion, chopped, 1 large; Garlic, minced, 3 cloves; Ginger, grated, 1 thumb-sized piece; Breadfruit, peeled and cubed, 2 cups; Carrots, sliced, 2; Pumpkin, cubed, 1 cup; Chickpeas, drained, 1 can (15 oz); Allspice powder, 2 tsp; Thyme, 1 tsp; Bay leaves, 2; Salt and pepper, to taste; Vegetable broth, 3 cups; Coconut milk, 1 can (14 oz); Tomato paste, 2 tbsp

Dive into the rich and aromatic flavors of Jamaica with this Ital Stew, complete with creamy breadfruit. Perfect for a soul-satisfying meal.

4(318 reviews)

·By Ethan Brooks·August 8, 2025

Hearty Jamaican Ital Stew with Breadfruit — Main Course served and photographed from above

Prep

50 min

Cook

2 h 30 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Stew Base

For the Vegetables

For the Seasoning

For the Liquid

Nutrition

Per serving

Calories: 288 kcal
Protein: 4.5 g
Carbs: 37.2 g
Fat: 14.9 g
Fiber: 6.4 g

Whole recipe

Total

Calories: 1730 kcal
Protein: 26.9 g
Carbs: 223.2 g
Fat: 89.6 g
Fiber: 38.1 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
Coconut oil 2 tbsp	240	0	0	27.2	0
Onion, chopped 1 large	44	1.2	10	0.1	1.9
Garlic, minced 3 cloves	13	0.6	3	0	0.2
Ginger, grated 1 thumb-sized piece	9	0.2	2	0	0.2
Breadfruit, peeled and cubed 2 cups	488	4.2	120	0.6	21.6
Carrots, sliced 2	50	1.1	12	0.3	3.4
Pumpkin, cubed 1 cup	30	1	8	0.1	0.5
Chickpeas, drained 1 can (15 oz)	210	10	35	3.5	9.8
Allspice powder 2 tsp	6	0.1	1.5	0.2	0.7
Thyme 1 tsp	1	0	0.3	0	0.2
Bay leaves 2	0	0	0.4	0	0.1
Salt and pepper to taste	0	0	0	0	0
Vegetable broth 3 cups	60	2	12	0.6	0.5
Coconut milk 1 can (14 oz)	552	5.5	13	57	0
Tomato paste 2 tbsp	27	1	6	0	1

These are estimates, not dietary advice.

Preparation

Get these tasks done before you start cooking.

Preparing the Stew Base

1
Heat Coconut Oil
Heat coconut oil in a large pot over medium heat.
2
Sauté Onion
Add the onion and sauté until translucent.
3
Cook Garlic and Ginger
Stir in the garlic and ginger, cooking for another minute.

Preparing the Vegetables

1
Prepare Breadfruit
Peel and cube the breadfruit.
Tip: Ensure breadfruit is fully cooked for the best texture. Pro Tip: Use fresh, ripe breadfruit for better flavor.
2
Prepare Carrots and Pumpkin
Slice the carrots and cube the pumpkin.
3
Prepare Chickpeas
Rinse and drain the chickpeas.

How to Make Hearty Jamaican Ital Stew with Breadfruit

Total time: 3 h 20 min · Yields 6 servings

1
Sauté Aromatics
Cook onion, garlic, and ginger until fragrant.
2
Simmer Vegetables
Add breadfruit, carrots, and pumpkin, stirring to coat with spices.
3
Combine Liquids
Pour in broth, coconut milk, and tomato paste, bringing to a gentle boil.