Learn how to make this incredibly easy, tasty and yet cost effective Trinidad and Tobago inspired dhal and rice. A totally vegan, budget friendly meal made from yellow split peas and paired with seasoned cauliflower rice for a more nutritionally dense option.
Myself and co were in the mood for some dhal, a dish which is a household staple for us.
What I love about dhal and rice is that it's probably one of the most filling, yet cost effective Caribbean dishes you can make.
Not to mention it is very very tasty and not one of those complex recipes with a laundry list of ingredients which can be offputting if you are pushed for time or a novice to the kitchen.
On the contrary, most of the ingredients are what you already use especially in a Caribbean kitchen.
What is dhal?
In short, dhal (sometimes written as "daal" "dal" or "dahl") is an umbrella term for dried pulses, beans and lentils.
Dhal is extremely popular in South Asia and was introduced to the Caribbean by way of the indentured Indians.
Split peas are the most popular choice of legume to use although any can be used.
How you would make this spicy stew is to boil the split peas in water (many people like to soak their peas for several hours or overnight) until tender.
As the split peas are simmering condiments are added; onions, garlic, cumin, pimento peppers, turmeric, black pepper and salt to taste.
Once the split peas are soft, it's time to break them down. Traditionally, a wooden swizzle stick would be used to do this.
However, it's much more common to see people using a hand stick blender to yield their desired texture.
Then finally the chunkay would be done...
What is chunkay?
This is a process where oil will be added to a "kalchul" (metal ladle) along with pimento peppers (sometimes), garlic and cumin seeds.
The oil tempers the peppers, garlic and seeds until it is aromatic and seeds toasted. This yields a much deeper depth in flavour and really gives the dhal that signature taste.
Once the chunkay-ing is done, it is poured into the dhal before being served.
Dhal can be served as a soup, mopped up with roti or naan bread.
You can also have it with some cucumber salad, chicken, fried fish, choka, potatoes or even some spinach.
The most obvious and my favourite choice is rice, be it cauliflower or brown rice, which has inspired me to make this blog post.
I decided to make a more low carb, non traditional route with this rice by using cauliflower rice instead of grainy rice as we know.
The texture of the dhal
Even though I already have a recipe post on how to make dhal. This recipe caters to those who like their dhal more on the thicker side.
Plus it is a more convinient reference point if you are making both the dhal along with the "rice" at the same time.
Of course, there is no wrong or right way to make your dhal It is strictly a matter of how you like i.e some people don't care for the taste of cumin so will omit it or reduce the amount used.
Others like a more watery dhal, while some don't. I personally like my dhal to have abit more body when I am serving it specifically it with rice.
That's just my preference and what works for my household. If you have the same desired texture then this recipe is ideal for you (although it can be tweaked).
Are split peas good for you?
The answer is Yes!
They are incredibly good for you. Split peas contain a moderate amount of protein which make them the ideal plant based protein for vegetarians and vegans alike along with being a great meat alternative.
They also contain high amounts of fibre, folic acid and potassium.
They are low in fat and are a good source of legume for those who need to regulate their blood sugar levels (source).
The steps
- Rinse the split peas several times (I like to do this using a colander) until the water runs clear.
- Place split peas in a medium sized bowl and add just enough water (about 4-5 cups) to cover the peas.
- Leave to soak overnight or for several hours.
- Rinse the split peas again and discard the water.
- Place the split peas in a medium sized saucepan along with the 3 cups of water, onion, garlic, turmeric, scotch bonnet, cumin, black pepper and pink salt.
- Bring to a rolling boil then reduce the heat to medium-low and cover.
- Allow to simmer for 30-40 minutes until the peas are tender. Half way through check the water levels and add the additional ½ cup more if needed.
- Once softened, remove the saucepan from the then using a stick blender or swizzle stick, breakdown the split peas to your desired consistency. I like a thick dhal with less water, if you want yours thin, add more water and keep pulverising the dhal until it is thin in texture.
- To chunkay, heat some olive oil in a small frying pan on medium heat, add the chopped garlic and cumin seeds.
- Temper the garlic and seeds until they are aromatic and golden.
- Carefully pour the infused oil over the dhal and stir.
- Do a taste test and add additional black pepper and pink salt if needed.
- Remove the leaves from the cauliflower then use a knife to cut off the base
- Cut the florets into small chunks.
- Fix a food processor with an S blade and pulse the small chunks into a fine "rice consistency". You may need to do so in batches and scrap down the bowl and continue to pulse until the "rice" has formed.
- If using a box grater or microplane use the side with the medium holes and push through to make "rice grains".
- On medium heat, add the oil to a frying pan or skillet.
- Temper the cumin seeds until they release their aroma (this should take about 2 minutes)
- Add the chives, onion and garlic then saute until soft and translucent.
- Add the cauliflower rice, shado beni and pink salt to taste.
- Proceed to cook the rice, stirring for 5-7 minutes until the "rice is tender".
Notes and tips
- Keep an eye on the dhal as it cooks, if the water starts to recede too much, add ½ cup more at a time (being careful not to add too much).
- Keep in mind this recipe is for thick dhal, if you want yours thin then you will need to add double the amount of water.
- Any leftovers can be portioned into freezer friendly containers and frozen for up to 3 months.
- Refrigerate any dhal for no more than 2 days.
- Be sure to soak the split peas as this will lessen the cooking time and get rid of indigestible gases.
- Use a stick blender to breakdown your dhal, to keep mine thick, I just press the button on and off a few times, not continuous pulsing.
- Chives are Trinidadian for scallion/spring onions.
- Shado beni is known as spirit weed or culantro.
- If you are in the UK, you can buy it with ease from Asian (i.e Chinese, Filipino, Korean) it is known as "Thai parsley".
- For the chunkay-ing it is advisable to use cumin (jeera) seeds NOT ground cumin.
- This is not a spicy recipe, if you want more heat use more scotch bonnet or omit it if you don't want any heat at all.
- You will need "YELLOW" split peas for this recipe NOT green ones.
- You can use frozen cauliflower if you want to, just be sure to thaw it out first. You will need to cook it longer due to the water content.
Serving suggestions
- Baigan Choka
- Tomato Choka
- Trinidad Stew Chicken
- Baked Fish
- Saltfish
- Herb Cauliflower Rice
- Ochro Rice
- Brown Rice
- Steamed Vegetables
- Mashed Breadfruit
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Dhal and Rice (Trinidadian Inspired)
Ingredients
To soak the dhal
- 1½ cups yellow split peas (295g)
- 4-5 cups water (946ml)
To cook the dhal
- 3½ cups water (828ml)
- ½ small onion chopped
- 6 garlic cloves
- ½ scotch bonnet optional
- 1 teaspoon turmeric (2g)
- 1 teaspoon ground cumin (2g)
- ½ teaspoon black pepper (1g)
- ½ teaspoon pink salt (3g)
To chunkay
- 2 tablespoon olive oil (28g)
- 3 garlic cloves chopped
- 1 teaspoon cumin seeds (2g)
To make the cauliflower rice
- 1 medium size head of cauliflower
- 1 teaspoon cumin seeds (2g)
- 2 chives chopped(scallion/spring onion)
- 1 small onion sliced
- 2 tablespoon shado beni (28g) chopped (culantro/spirit weed)
- pink salt to taste
Instructions
To soak the dhal
- Rinse the split peas several times (I like to do this using a colander) until the water runs clear.
- Place split peas in a medium sized bowl and add just enough water (about 4-5 cups) to cover the peas.
- Leave to soak overnight or for several hours.Rinse the split peas again and discard the water.
To cook the dhal
- Place the split peas in a medium sized saucepan along with the 3 cups of water (keep the ½ cup on reserve), onion, garlic, turmeric, scotch bonnet, cumin, black pepper and pink salt.
- Bring to a rolling boil then reduce the heat to medium-low and cover.
- Allow to simmer for 30-40 minutes until the peas are tender. Half way through check the water levels and add the additional ½ cup more if needed.
- Once softened, remove the saucepan from the then using a stick blender or swizzle stick, breakdown the split peas to your desired consistency. I like a thick dhal with less water, if you want yours thin, add more water and keep pulverising the dhal until it is thin in texture.
To chunkay
- To chunkay, heat some olive oil in a small frying pan on medium heat, add the chopped garlic and cumin seeds.
- Temper the garlic and seeds until they are aromatic and golden.
- Carefully pour the infused oil over the dhal and stir.
- Do a taste test and add additional black pepper and pink salt if needed.
To make cauliflower rice
- Remove the leaves from the cauliflower then use a knife to cut off the base.
- Cut the florets into small chunks.
- Fix a food processor with an S blade and pulse the small chunks into a fine "rice consistency". You may need to do so in batches and scrap down the bowl and continue to pulse until the "rice" has formed.If using a box grater or microplane use the side with the medium holes and push through to make "rice grains".
- On medium heat, add the oil to a large frying pan or skillet.
- Add the chives, onion and garlic then saute until soft and translucent.
- Add the cauliflower rice, shado beni and pink salt to taste.
- Proceed to cook the rice, stirring for 5-7 minutes until the "rice is tender".
Notes
- Keep an eye on the dhal as it cooks, if the water starts to recede too much, add ½ cup more at a time (being careful not to add too much).
- Keep in mind this recipe is for thick dhal, if you want yours thin then you will need to add double the amount of water.
- Any leftovers can be portioned into freezer friendly containers and frozen for up to 3 months.
- Refrigerate any dhal for no more than 2 days.
- Be sure to soak the split peas as this will lessen the cooking time and get rid of indigestible gases.
- Use a stick blender to breakdown your dhal, to keep mine thick, I just press the button on and off a few times, not continuous pulsing.
- Chives are Trinidadian for scallion/spring onions.
- Shado beni is known as spirit weed or culantro.
- If you are in the UK, you can buy it with ease from Asian (i.e Chinese, Filipino, Korean) it is known as "Thai parsley".
- For the chunkay-ing it is advisable to use cumin (jeera) seeds NOT ground cumin.
- This is not a spicy recipe, if you want more heat use more scotch bonnet or omit it if you don't want any heat at all.
- You will need "YELLOW" split peas for this recipe NOT green ones.
- You can use frozen cauliflower if you want to, just be sure to thaw it out first. You will need to cook it longer due to the water content.
Jen
The flavors of the spices really made this special. Thanks for another great, healthy recipe.
Charla
Thanks Jen
Dionne
I've never been to South Asia but judging from this dhal and rice dish, I will love travelling to it!
Charla
It's really taste, I promise you that!
Mahy
This is my friend's favorite dish. The amount of flavor goes through the roof!
Charla
Like flavour overload, right?
Mairead
I love cooking with lentils - they're packed full of protein. This is a perfect recipe for my kitchen files. Thank you.
Charla
You are most welcome Mairead.
Amanda Wren-Grimwood
Such a healthy meal and full of delicious flavours. Perfect for budget watching, as we all have to at the moment.
Charla
Most definitely and thank you so much.