7 Rasta Ital friendly Foods!

7 Rasta Ital friendly Foods!

  1. chickpeas
  2. red beans
  3. pumpkin
  4. Plantain and Green Banana
  5. veggie chunks
  6. okra
  7. Lentils

#1 Chick Peas Ital Rasta food friendly

#2 Red Kindly Beans Ital Rasta food friendly

One Sunday my Mom cook a large pot of Jamaican style Rice and peas. I was eating Rice and peas the whole week and loved it.

I love Red Kidney beans because

#3 pumpkin Ital Rasta food friendly

#4 Veggie Chunks Ital Rasta food friendly

This is my #1 Ital friendly food because it is so versatile. You can have chunks for any meal and season them anyway you like. Moist or dry.

#5 Okra is Ital Rasta food friendly

#6 Plantain and Green Banana

 

#7 Lentils Ital Rasta food friendly

  • Lentils are so versatile.
  • You can eat them with rice
  • lentils soup
  • Lentils mashed
  • Lentil stew with some onion garlic and curry powder.

Tasty Lentil Soup Recipe

I love to eat Lentils because they are high in fibre, high in protein, and are a very flexible option when maintaining an Ital food diet. Lentil soup is the best, because it has weight to it, and takes well to various seasonings and spices.

Ingredients & tools:

  • 2 tbsp olive oil
  • 1 onion, chopped (white, brown, yellow)
  • 2 garlic cloves, minced
  • 1 large carrot, chopped (about 1 1/4 cups)
  • 2 celery ribs, chopped (about 1 1/4 cups)
  • 2 cups / 400g dried lentils, green (or brown), rinsed and drained
  • 400g / 14 oz crushed tomato
  • 1.5 litres / 1.5 quarts / 6 cups vegetable or chicken stock / broth
  • 1/2 tsp each cumin and coriander powder
  • 1 1/2 tsp paprika powder
  • 2 dried bay leaves
  • Large pot
  • 1 lemon (zest + juice)
  • Salt and pepper

How to prepare

  1. Heat oil in a large pot over medium heat.
  2. Add your garlic and onion, and cook it for 2 minutes.
  3. Put in your celery and carrot. Cook it for 7 – 10 minutes or until your ingredients get soft. This step is the key to great lentil soup flavor, so take your time.
  4. Put in all the remaining ingredients except for the lemon and the sea salt. Then Stir it all up.
  5. Increase the heat and bring to a simmer.  There may be a build upon the top. Scoop the surface off (do this again during cooking if necessary). Place the lid on the top and turn the heat down to medium low. Cook for about 35-40 minutes or until lentils are soft.
  6. Thicken the Soup: using a whisk stir 2 or 3 times to thicken it.
  7. Add a little water if you want to thin the soup out.
  8. Season with a little sea salt and pepper (curry powder optional)
  9. Grate over the zest of the lemon into the pot.
  10. You are done.  

 

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