I recently learned about Ital food (derived from the word “vital”), traditional food celebrated by Rastafarians. It’s a set of loose guidelines focused on pure and natural ingredients that, by and large, are vegan. The stricter interpretations can get a little extreme (like not using metal utensils), but it seems like an great starting point for some vegan recipes. This recipe for Yatti is kind of like a baked dumpling with a spiced lentil and potato filling.


  • 2 lbs whole wheat flour
  •  4 tsp baking powder
  • Coconut milk or water
  • ¼ tsp ground pimento or allspice

Knead the ingredients together using coconut milk or water to bring the dough together. Roll onto a cutting board and cut into circles.


  • 1 quart lentils
  • 2 carrots-finely diced
  • 1 lb. Irish potatoes
  • ½ lb. pumpkin
  • 1 onion-finely chopped
  • 2 gloves garlic-finely chopped
  • 2 stalks scallion-finely chopped
  • 1 tsp mixed herbs (ganja can be used where legal)
  • 2 sprigs thyme-leaves finely chopped
  • 1 tsp. ground pimento or allspice
  • 3 cups coconut milk
  • 1 tsp. shredded fresh coconut
  • 1 small Scotch Bonnet pepper-deseeded and finely chopped
  • 2 tsp. coconut oil

Directions (sort of vague, I know):

  1. In a Dutch-pot boil peas with garlic and coconut milk for 15 minutes. Add all vegetables. Simmer.
  2. Place coconut oil and all seasonings in a frying pan on moderate heat.
  3. Once vegetables are cooked into a thick filling (not too wet), add fried seasonings.
  4. Cool. Place stuffing on one side dough. Moisten edges of dough with a little coconut milk. Fold unfilled side over to meet filled side. Pinch sides together- a fork may be used for decorations.
  5. Sprinkle yatti with a little flour. Place in hot oil, fry until crispy brown. These can also be baked.

Makes about 10 yatties.

via: National Library of Jamaica

Look here for several other Ital recipes.

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  10. aldousmom reblogged this from davegan and added:
    I’ve had these…so flavorful, but REALLY filling. REALLY. YUm! I may try my hand at them!
  11. littleribbonmetanoia reblogged this from davegan and added:
    Dude. For sure.
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