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    BLANK » Recipe Index » Caribbean Dishes

    Trinidadian Style Dhal Recipe (Vegan)

    Last Updated December 26, 2022. Published November 1, 2016 By Charla 30 Comments

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    Learn how to make this simple Trinidadian style seasoned dhal made from split peas and serve with rice or flatbread. This meal is flavoursome and filling, it doubles up as comfort food or a spicy week day dish - the choice is yours!!

    dhal with flatbread

     If you are an avid reader of my website then you will probably already know that I am a huge fan of legumes.

    I usually eat some type of legume on a daily basis, sometimes in the form of a light soup and other times consume them mashed or even whole.

    Irrespective of how I cook them, what's more important to me is the nutritional content.

    Legumes are very contemporary in the vegan/meatless lifestyle. What most people fail to realise is that legumes are a good source of iron which helps with the formation of red blood cells.

    They are also an excellent source of protein too.

    Society would have us think that the only true method to procure protein is via meat, well this isn't entirely true. Although I'm not a vegan, I do enjoy eating a variety of plant based food.

    The Caribbean is known for it's carnivore nature, what can I say many Islanders enjoy eating goat, pork, lamb, beef, fish/seafood, chicken and other localised meat delicacies. However, the Caribbean lifestyle does embrace vegetarian/vegan dishes.

    About Trinidadian dhal

    One fine example of a meatless dish is this one which hails from Trinidad and Tobago which is the home of Green Seasoning and Pineapple Chow..

    My recipe is inspired by the Trinidadian method of preparing dhal. While the word dhal or dal is associated with a pulse that has been split, it plays a crucial role in southern Asian cuisines.

    Trinidad and Tobago has a large population of Indians so many of the Island's dishes bears a strong Asian influence.

    This Trinidadian style Dhal is very simple to make, you will find many of the ingredients to be not only inexpensive but relativity easy to obtain.

    A small amount of finely chopped scotch bonnet is included in the recipe, which can be purchased from any Caribbean grocery store. If you do not live in a diverse community then simply substitute this with a fresh chilli instead.

    The dhal shouldn't take very long to cook, once the split peas have been rinsed, the most time consuming aspect will be boiling the pulse in order for them to soften. Leaving the pulse to soak overnight is another way to hasten the boiling/softening stage.

    The vast majority of the ingredients will be added to the saucepan prior to boiling - garlic, onions, pepper and turmeric for colour (some people use saffron).

    plain dhal

     Thin vs thicker dhal

    The thickness of the dhal shall be determined by the cook, I like my dhal slightly thin but not watery so 5 cups of water to one cup of dhal is suffice.

    However if you like your dhal thick then either add more spilt peas or scale back the water by 1-2 cups worth.

    To make a thick dhal simply use 3 cups of water instead. At first the dhal may appear not too thick but as it gets colder it will get a lot thicker so keep that in mind.

    Once the dhal has boiled and slightly coool. Use a hand held blender like an immersion stick blender to puree.

    The final step in my opinion really enhances the flavour of dhal and this is known as chongkay - where garlic and cuming (geera) is tempered in a small amount of oil. This process releases the flavour of the aforementioned before being poured over the dhal.

    You can serve dhal with roti, naan bread or rice.

    How to make dhal

    Trinidadian dhal steps 1-2

    Wash the split peas and add them to the saucepan with the amount of water you desire.

    Trinidadian dhal steps 3-4

    Add the ingredients listed and bring the pan to the boil.

    Trinidadian dhal steps 5-6

    Use a hand blender to puree the split peas in water then prepare to chongkay the garlic and cumin seeds

    Trinidadian dhal steps 7-8

    Pour the cumin seed/garlic/oil into the dhal and mix

    dunking bread into the dhal

    Reasons to make this recipe

    • It's fat free and suitable for weight loss lifstyle
    • High in iron/replenishes red blood cells and helps to fight anemia
    • Legumes are high in protein
    • Contains slow releasing carbohydrates making you feel fuller for longer
    • Vegan and vegetarian friendly

    Can you use another type of legume to make this dhal?

    Yes, although split peas are traditionally used, you can use another type of legume/bean such as red, green or brown lentils.

    Is this recipe very spicy?

    It's not extremely spicy however, there is some heat to it. I would say it's mild/moderate However, if you do not care for any spiciness then omit the use of chilli.

    Other vegan Trinidadian recipes to try

    • Baigan Choka
    • Gluten Free Roti
    • Tomato Choka
    • Macaroni Pie
    • Trinidad Corn Soup
    • Channa and Aloo

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    Trinidadian Style Dhal Recipe

    Learn how to make this simple Trinidadian style seasoned dhal made from split peas and serve with rice or flatbread. This meal is flavoursome and filling, it doubles up as comfort food or a spicy week day dish - the choice is yours!!
    5 from 6 votes
    Print Pin Rate
    Course: Appetiser
    Cuisine: Trinidadian
    Prep Time: 5 minutes
    Cook Time: 40 minutes
    Total Time: 45 minutes
    Servings: 4
    Calories: 200kcal
    Author: Charla

    Ingredients

    • 1 cup of split peas
    • 5 cups of water
    • 3 cloves of garlic mashed
    • 1 very small onion finely sliced
    • ¼ of scotch bonnet finely sliced or chilli
    • ½ teaspoon of black pepper
    • ½ teaspoon of turmeric
    • himalayan pink salt to taste

    For the chungkay

    • 2 tablespoon of coconut oil
    • 2-3 cloves of garlic chopped
    • 1 teaspoon of cumin seeds geera

    Instructions

    • Rinse the split peas several times before pouring them into a saucepan.
    • Add the water, turmeric, scotch bonnet, black pepper, garlic, onions and pink salt to the pot.
    • Bring the pot to the boil, cover and reduce the heat to low-medium.
    • Allow the split peas to simmer until tender for 40 minutes.
    • Once the spilt peas have softened, remove the pot from the stove and carefully pulverise the mixture with a hand held blender to the desired texture and stir.
    • For the chongkaying, melt the coconut oil in a frying pan and then proceed to add the garlic and cumin. Temper the cumin and garlic in the oil, infusing the flavour until the garlic is golden in colour.
    • Transfer the tempered ingredients into the dhal by stirring.
    • Serve accordingly

    Nutrition

    Calories: 200kcal | Carbohydrates: 27g | Protein: 7g | Fat: 7g | Fiber: 5g
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
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    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Chris

      February 23, 2021 at 7:41 pm

      5 stars
      Excellent - reminds me of my mom's dhal - the ultimate comfort food.

      Reply
      • Charla

        February 24, 2021 at 1:00 pm

        That is so lovely to hear Chris.

        Reply
    2. George

      September 22, 2019 at 2:47 pm

      Hi this look's delicious i made dhal before by average not like you do but am going to make some now your way i love the way it look's .

      Reply
      • Charla

        September 22, 2019 at 2:50 pm

        Thanks George. I hope you enjoy it, I've had lots of positive reviews on it.

        Reply
    3. Sharon

      August 28, 2019 at 5:50 am

      Thanks for this recipe! I’ve used it successfully several times! I tried for years to figure out my mom’s proportions for the ingredients to make dhal, but like a lot of West Indian moms she just averages things, and I need actual measurements! My son & husband (and I) all love dhal & rice so this recipe is a staple for me! 🙂

      Reply
      • Charla

        August 28, 2019 at 7:02 pm

        Hi Sharon. I'm so glad this recipe has helped you out. I know what a nightmare it is to obtain measurements from West Indians and I used to be guilty of this prior to becoming a blogger. Happy to have helped you and co!!

        Reply
    4. Charelle

      August 11, 2019 at 11:43 pm

      5 stars
      Thank you!! Where can I find the flatbread recipe from the photo?

      Reply
      • Charla

        August 12, 2019 at 11:34 am

        I actually purchased the flatbread but I'm hoping to nail a good GF naan bread recipe very soon.

        Reply
    5. Dee

      September 16, 2018 at 10:48 pm

      Just made it and loved it. Was desperately looking for a recipe similar to my father's and you have done it. Thank you.

      Reply
      • Charla

        September 16, 2018 at 11:03 pm

        That's great news Dee. Thanks for the feedback!!

        Reply
    6. Teresa

      June 05, 2017 at 5:48 pm

      Hello,
      This looks delicious is there a recipe for the bread in the picture?

      Reply
      • Charla

        June 05, 2017 at 11:17 pm

        The bread was a gluten free naan that I purchased but I am working on a naan bread recipe as I type

        Reply
    7. Teresa

      April 11, 2017 at 12:01 am

      5 stars
      Making dis now! Feeling Dahl and rice.

      Reply
      • Charla

        April 16, 2017 at 11:18 am

        Yes! Dahl with rice is equally as tasty.

        Reply
    8. Ceil

      November 06, 2016 at 4:42 pm

      Hi Charla, I just had your Pumpkin Lentil Soup for dinner. It was absolutely delish! I'm highly looking forward to making your Trini Dahl and likewise Toto Coconut Cake later this month. Thanks bunches for sharing your knowledge and recipes with us.

      With gratitude,
      Ceil

      Reply
      • Charla

        November 06, 2016 at 6:44 pm

        Thank you so much Ceil for your wonderful feedback.

        Reply
    9. Platter Talk

      November 01, 2016 at 10:00 pm

      5 stars
      I've been fooling around with dhal a lot lately. I love it & your recipe. Thanks.

      Reply
      • Charla

        November 05, 2016 at 12:14 am

        Thanks and you are welcome

        Reply
    10. Sarah @ Champagne Tastes

      November 01, 2016 at 9:28 pm

      awww.. I have everything to make this in my cabinet except a scotch bonnet! (And I quite honestly have no idea what that is lol). This sounds amazing- I love lentils!!!

      Reply
      • Charla

        November 05, 2016 at 12:14 am

        Hi Sarah. A Scotch bonnet is a very hot Caribbean pepper. You can always use a fresh chilli to substitute

        Reply
    11. Rony Jahid

      November 01, 2016 at 8:35 pm

      Wow this TRINIDAD DHAL looks very yummy. It makes me hungry, I want to get for my dinner. So sweet.

      Reply
      • Charla

        November 05, 2016 at 12:14 am

        I wish I could mail you some

        Reply
        • Rony Jahid

          November 12, 2016 at 4:55 pm

          How sweet to hear you Charla! Thank you so much.

          Reply
          • Charla

            November 13, 2016 at 9:28 pm

            Thank you

            Reply
    12. Kristen

      November 01, 2016 at 8:17 pm

      5 stars
      I am loving this recipe!!! Great dinner idea!

      Reply
      • Charla

        November 05, 2016 at 12:11 am

        Thank you!

        Reply
    13. Catherine

      November 01, 2016 at 7:48 pm

      I am loving all the flavors of this dish...I would love to try this! Sounds absolutely marvelous. xo

      Reply
      • Charla

        November 05, 2016 at 12:11 am

        Please do try it 😉

        Reply
    14. Alisa Wada

      November 01, 2016 at 7:04 pm

      Yum, I don't eat legumes nearly enough, I'd love to try and eat some more. This looks delicious and healthy!

      Reply
      • Charla

        November 05, 2016 at 12:11 am

        Thank you!

        Reply

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    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes. Learn more about me

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