Ital Soup

A delicious and hearty soup inspired by the Rastafarian diet. No need to peel your veg, just give them a good wash and chuck them all in the pan to cook. Tasty food for the mind, body and soul.

About Ital Food

Believe it or not, Jamaican food doesn’t end at jerk chicken… Ever heard of Ital food?

Ital, derived from the word ‘vital’, is the diet of the Rastafari movement of Jamaica. It represents eating food grown from the earth around you – unmodified. Typically, it’s a plant-based diet.

Vegetarianism is one way of respecting life and doing no harm to others; it is also considered healthy and thus a way of doing no harm to oneself. Following an ital diet is therefore one of the key spiritual practices of the Rastafari. The idea to is eat high-vibration foods to promote ‘livity’ – life energy.


  • Prep time: 10 minutes
  • Cook time: 40 minutes
  • Total time: 50 minutes
  • Serves 6



  • 2 TBSP olive oil
  • 1 white onion
  • 8 cloves garlic chopped
  • 2x thumb pieces of ginger
  • 1/2 scotch bonnet pepper
  • 1 tsp black pepper
  • 1 tsp jerk seasoning
  • A handful of fresh thyme
  • A handful of fresh parsley


  • 1/2 can coconut milk
  • 800ml vegetable broth


  • 1/2 small butternut squash (approx 200g)
  • 1 red pepper (chopped)
  • 4 carrots (chopped)
  • 1 white potato (chopped)
  • 1 corn on the cob (sliced)
  • 100g (1/2 cup) green lentils (rinsed)
  • 1 handful of spinach (chopped)


  1. Heat the olive oil in a large pot over medium heat.
  2. Once hot, add the onion, garlic, ginger, black pepper, scotch bonnet and jerk seasoning. Stir in the red pepper and carrots, cook for 3-4 minutes.
  3. Pour in the vegetable broth and coconut milk.
  4. Add the squash and potato then bring the mixture to a boil.
  5. Once boiling, stir in the lentils, thyme and parsley. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender.
  6. Stir in the spinach and sweetcorn. Replace the lid and continue cooking for another 10 minutes.
  7. Remove from the heat and ladle into a bowl to serve.

By Rebekah Jade

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