Prep: 15 mins

Cook: 40 mins

Total: 55 mins

Servings: 4

Calories: 380kcal

This meatless ital stew peas recipe is as close to traditional Jamaican comfort food as it gets. It’s gluten-free and full of flavor from Caribbean herbs and spices.


  • Pressure Cooker

Baking Recipes: For more accuracy, select the Metric option below and use measuring spoons.


  • ▢1 cup dried kidney beans, soaked overnight (or two 15oz/425g cans)
  • ▢1 onion, large
  • ▢1 carrot, large
  • ▢3 garlic cloves
  • ▢1 stalk scallion
  • ▢1 teaspoon thyme
  • ▢½ teaspoon allspice, ground
  • ▢1 tablespoon all-purpose seasoning
  • ▢salt and pepper, to taste
  • ▢1 scotch bonnet pepper, whole (do not cut or bruise) – optional
  • ▢1 cup coconut milk
  • ▢1 tablespoon oil, optional

Gluten free Dumplings/Spinners (Optional)

  • ▢1½ tbsps white rice flour
  • ▢1½ tbsps buckwheat flour
  • ▢1 tablespoon potato starch
  • ▢½ tablespoon tapioca flour
  • ▢1 tablespoon almond flour
  • ▢¼ teaspoon salt
  • ▢2 tbsps water


  • Drain soaked beans and place in a pressure cooker. Cover with fresh water, about an inch above the beans. Cover and cook for about 20 to 25 mins.1 cup dried kidney beans
  • Meanwhile, chop the onion, garlic, carrot and scallion then place in a bowl.1 onion ,1 carrot ,3 garlic cloves ,1 stalk scallion
  • In another bowl, combine all the dry ingredients to make the dumplings. Gradually add water, mixing after each pour, until a firm dough starts to form. (Adjust the water as needed based on the type of flour used).1½ tbsps white rice flour ,1½ tbsps buckwheat flour ,1 tablespoon potato starch ,½ tablespoon tapioca flour ,1 tablespoon almond flour ,¼ teaspoon salt ,2 tbsps water
  • Divide the dough into about 8 to 10 smaller pieces. Roll each piece between the palms of your hands in the shape of 3-inch long ropes or about the size of your pinkie finger. Set dumplings aside on a plate.
  • Once the beans are cooked, allow the pressure cooker to release pressure before opening. You can run the pot under cool tap water to help.
  • Remove the lid and add the chopped seasonings and remaining spices.½ teaspoon allspice ,1 tablespoon all-purpose seasoning ,salt and pepper ,1 scotch bonnet pepper ,1 teaspoon thyme
  • Add the coconut milk and simmer on low heat for 10 minutes.1 cup coconut milk
  • Add the dumplings then cook for an additional 5 minutes are until they are fully cooked. If the stew is too thick, add more water as needed.
  • Remove from heat. Serve with rice and steamed veggies or avocado.

If you’re using canned kidney beans:

  • Drain and rinse the beans.
  • Heat 1 tablespoon oil in a pot on low heat. Add the seasonings and spices and cook until the onions start to brown.1 tablespoon oil
  • Add the beans and coconut milk. Simmer on low heat for 10 minutes.
  • Add the dumplings and continue cooking for 5 minutes. Add more water as needed.
  • Serve warm.


  • Potato flour is not the same as potato starch.
  • However, tapioca flour may also be called tapioca starch.
  • Almond flour can also be made by grinding or blending whole almonds.
  • You can substitute ¾ cup (92g) of all-purpose gluten-free flour or plain all-purpose flour for all the flours in the dumpling recipe. Adjust water as needed.
  • Fresh, canned or dried coconut milk works fine in this recipe.
  • When using dried coconut milk, please check the ingredients list carefully as many brands add Sodium Caseinate, a type of protein derived from milk, making these brands not vegan. This might be of importance if you have a vegan or dairy-free lifestyle. There are other brands available that are safer for vegans.
  • This stew can easily be stored in a container in the refrigerator for to 4 to 5 days. If frozen, it can last much longer however upon thawing, the coconut milk might develop a more curdled consistency.
  • If you plan on making a large batch for later consumption, I suggest using water in place of the coconut milk. The coconut milk can be added while reheating.
  • More vegan Jamaican recipes: Rice and Peas, Jamaican Tofu Curry (Vegan Curried “Chicken” Recipe)


Calories: 380kcal | Carbohydrates: 47g | Protein: 14g | Fat: 17g | Saturated Fat: 11g | Sodium: 174mg | Potassium: 946mg | Fiber: 11g | Sugar: 4g | Vitamin A: 2688IU | Vitamin C: 11mg | Calcium: 126mg | Iron: 7mgNutrition Disclaimer

Course: Dinner, Lunch

Cuisine: Caribbean, Jamaican

Diet: Gluten Free, Vegan, Vegetarian