Grilled Ital Rasta Bowl

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I wanted to do a Jamaican influenced vegan dish. I decided to do a play on Rasta Pasta. This Rasta bowl recipe has 5 depths of flavors: smoky, savory, spicy, sour, and creamy.

Ital Rasta Bowl

Ital is the proper name for the Rastafarians diet, and the diet is followed similar to the Kosher Jewish diet. Click here to learn more.

Grilled Ital Rasta Bowl
Cooking Tips:

This recipe has five different components. They all can be made to add to any dish in the future. For example the marinade is good for any vegetable.

Measure out the coconut milk and add enough water until equals 2 cups.

Click this link to get my How to Heat a Grill Guide.

Can you make ahead?

Fridge: Grilled Vegetables: You can marinate overnight and grill the next day. If you grill in advance, add to an airtight container and place in the fridge for 7 days.

Herb Salsa: Place in an airtight container for 5 days.

BBQ Sauce: Place in an airtight container for 1 month.

Pickled Shallots: Can be made 7 days in advance and will be good for 1 month in the fridge.

Reheating: Grilled Vegetables: Bake in a 350 F oven for 10-15 minutes.

Coconut Rice: Bring a small amount of stock, water or coconut milk to a boil and stir in rice, cook until hot. *A 1/4 cup of liquid will be enough for 1 cup.

Ital Rasta Bowl2

Recipe Video:

Substitution Options:

If you cannot find whole all-spice berries, 1 teaspoon ground all-spice, will work. If you cannot find fresh thyme, ½ teaspoon dry thyme, will work.

If you cannot find scotch bonnets, look for scotch bonnet sauce or use 1 teaspoon of cayenne.

You can pickle yellow Spanish onions, red onions or garlic instead of shallots.

what to serve with Grilled Ital Rasta Bowl

Meal Ideas:

So, if you’re looking for a vegan dish with some island flair, give my Rasta bowl recipe a try. It’s perfect for any potluck or summer barbecue. And don’t forget to leave me a 5-star rating if you love it!

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Ital Rasta Bowl

Grilled Ital Rasta Bowl

Kenneth Temple
I wanted to do a Jamaican influenced vegan dish. I decided to do a play on Rasta Pasta. This Rasta bowl recipe has 5 depths of flavors: smoky, savory, spicy, sour, and creamy.
5 from 2 votes
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Course Main Course
Cuisine Caribbean
Servings 8 persons
Calories 599 kcal


Pickled Shallots:

  • ¾ cup water
  • 2 medium shallots washed and sliced ¼ – ½ inch
  • 1 cup white vinegar
  • ½ teaspoon black pepper
  • 4 sprigs of cilantro garnish


  • 2 bunches green onions root removed chopped medium
  • 1 tablespoons whole all-spice berries
  • 1 scotch bonnet pepper
  • 6 garlic cloves
  • 1 inch piece ginger chopped medium
  • juice of 2 limes
  • 2 ½ teaspoons kosher salt
  • 2 tablespoons raw cane sugar
  • 3 sprigs fresh thyme
  • ¼ teaspoon cinnamon

BBQ Sauce:

  • 4 tablespoons avocado oil
  • 6 oz. tomato paste
  • 1 ½ cup unsalted vegetable stock

Rasta Vegetables:

  • 1 green bell pepper cut in half seeds and pith removed
  • 1 yellow bell pepper cut in half seeds and pith removed
  • 1 red bell pepper cut in half seeds and pith removed
  • 1 large sweet potato peeled sliced ¼ inch
  • 2 zucchinis cut in half
  • 4 ripe plantains cut in half
  • ½ bunch cilantro chopped fine

Coconut Rice:

  • 3 tablespoons avocado oil
  • 1 onion chopped medium
  • 2 cups basmati or white long grain rice rinsed
  • 13 oz. can full coconut milk add water to equal 2 cups
  • 2 cups unsalted vegetables stock
  • 3 sprigs fresh thyme
  • 1 teaspoon ground all-spice berries
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper


  • Turn on the heat to medium-high fill a small pot with water, bring to a boil, add shallots, bring to a boil, then pour in white vinegar, sugar and black pepper. Let mixture boil for 5 minutes, then site to the side until you serve.
  • In a food blender add the green onions, all spice, scotch bonnet, garlic, ginger, lime juice, kosher salt, sugar, thyme and cinnamon. Pulse 5 times, then turn on high; while blender is running, slowly pour in avocado oil. Reserve ½ cup to the side. Taste and add juice of 1 lime if the marinade is to spicy. In a baking sheet mix together the green bell pepper, yellow bell pepper, red bell pepper, sweet potato, zucchini and marinade. Wrap and sit to the side for 20 minutes.
  • Preheat the grill to 400 F, while grill is heating up, turn on the heat to medium in a medium pot add 2 tablespoons avocado oil and onions, cook for 1 minute. Stir in the rice, stir once or twice, pour in the coconut milk, stock, thyme, all spice, kosher salt and pepper, bring to a boil, cover and turn heat to low simmer for 15 to 20 minutes. Fluff rice, cover for 5 minutes before serving.
  • While rice simmers, add the marinated vegetables, to hot side of the grill, cook for 3 minutes, flip over and cook for 2 minutes, then move to the cold side or top rack. Repeat process, cover, cook for 15 minutes. Brush plantains with 1 tablespoon of oil per 2 slices, with 5 minutes left, grill the plantains. A knife should easily pierce all vegetables, when fully cooked, toss with half of chopped cilantro.
  • Turn on the heat to medium in a medium skillet add 2 tablespoons avocado oil and tomato paste, cook for 2 minutes, constantly stirring. Add the remaining marinade and vegetable stock, bring to a boil, turn heat to low, cook for 2 minutes or until sauce slightly thickens.
  • Evenly divide rice, vegetables, sauce, pickled shallots and chopped cilantro, amongst four plates, garnish with cilantro sprig.


Calories: 599kcalCarbohydrates: 92gProtein: 9gFat: 24gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gSodium: 1491mgPotassium: 1249mgFiber: 7gSugar: 29gVitamin A: 6380IUVitamin C: 101mgCalcium: 81mgIron: 3mg
Keyword grilled rasta bowl, grilled vegetable recipe, ital bowl, pickled shallots, vegan
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