Ital is vital! We’ve teamed up with LFHW (Love food hate waste) to bring you this delicious soup recipe, packing full of FLAVA and nutrients. Its heart tasty and fully vegan and veggie. We use a wide range of root veggies like sweet potatoes, carrots and pumpkins and keep the skins on so there no food waste! All natural ingredients inspired by a Rastafarian diet. Great winter warmer for the whole family to enjoy.
TAG us in your whole veggie dishes and remember to #COMPLEATING


  • 500ml water
  • 150g Pumpkin or Butternut squash cubed
  • 150g sweet potatoes cubed
  • 3 carrots chopped
  • 1 cho cho cubed
  • 3 spring onions diced
  • 1 medium onion diced
  • 3 garlic cloves
  • 100ml coconut milk
  • 2 corn on the cobs chopped
  • Fresh thyme
  • 1 large Irish potato cubed
  • 6 Okra fingers chopped
  • 5 pimento seeds or 1 tsp all spice
  • 100g Callaloo or spinach
  • 1 scotch bonnet pepper
  • 50g vegetable soup mix or vegetable stock
  • 1 tsp sea salt
  • 1 tbsp. Black pepper
  • 1 tsp. all purpose seasoning (optional)
  • 100g flour (For dumplings)


  1. Firstly wash all your veggies and dice and chop accordingly then you’ll need fi get a large soup pot and add some water and boil di ting, then add your pumpkin, carrots, sweet potatoes, cho cho spring onions, garlic cloves, thyme pimento seeds sea salt and black pepper and coconut milk then stir and cook for 15 minutes.
  2. Now add corn on the cob pieces, Irish potatoes and okra. Then cook down until all veggies are tender for around 20 mins. Then add in your dumplings (100g flour, likkle water, and knead into dough until smooth, tear piece of dough off then roll into a spinner or small round shape and place into pot). Add vegetable soup mix or stock long with scotch bonnet pepper and Callaloo or spinach then mix and simmer until soup is fully cooked.