This section includes delicious, well seasoned, and easy to make nutritional food that can be made in under 20 minutes, perfect for busy weeknights!
20 Minutes or Less
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Continue ReadingLast Updated on August 3, 2026 by Tiffany This chickpea cucumber salad recipe takes 5 minutes to make, is perfect for meal prep or work lunch, protein packed, and delicious! Made with ultra fresh ingredients, crisp cucumbers, and aromatic basil, I have fallen in love with this salad and made it many times already. Whether you’re making it to get more greens in, meal prep for work lunch, or simply just want to try something new. This chickpea cucumber salad is sure to scratch that salad itch. What you’ll need- Chickpea Cucumber Salad 🥬Chickpeas 🥬English Cucumber 🥬Fresh Basil 🥬Cherry Tomatoes…
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Continue ReadingLast Updated on July 28, 2026 by Tiffany This sweet glazed tofu is my Caribbean gyal spin on an Asian inspired recipe. Silky, saucy tofu that’s perfectly seasoned and the balanced combination of sweet and spicy. If you’re craving takeout vibes you need to make this right NOW. This dish…
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Continue ReadingLast Updated on April 29, 2026 by Tiffany Let’s make some ultra flavorful Jamaican inspired curry mushrooms tacos for dinner! Or lunch. This recipe takes around 20 minutes to make and is absolutely bursting with flavor, and super meaty but fully plant based. These tacos are AMAZING! And no, I’m…
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Continue ReadingLast Updated on March 20, 2026 by Tiffany I make this garlicky tomato chickpea stew every single week and its is a stunner. Absolutely delicious and incredibly flavourful, made with affordable ingredients and ready in under 20 minutes. This dish is the perfect quick weeknight recipe that you’re going to…
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Continue ReadingLast Updated on March 8, 2026 by Tiffany This vegan ackee recipe is an authentic Jamaican ackee recipe, but using chickpeas as the protein source instead of saltfish! Made for mi ital people dem and other vegans alike, this recipe uses traditional Jamaican seasoning and herbs and tastes like home.…
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Continue ReadingLast Updated on January 22, 2026 by Tiffany These Jamaican style quinoa fritters are well seasoned, insanely delicious, protein packed, fiber rich and nutrient dense! In Jamaica, we have banana fritters as well as saltfish fritters that are quite popular. But here on Ital Eats and Treats, we do things…