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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 a comfort food or a spicy week day dish – the choice is yours!!

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. 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).

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 a 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

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

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

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

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

Reasons to make this recipe

It’s fat free and suitable to weight loss lifstyle

High in iron/replenishes red blood cells and helps to fight anemia

Legumes are high in protein

Contains slow carbohydrates making you feel fuller for longer

Vegan and vegetarian friendly

Trinidadian Style Dhal Recipe gluten free, vegan, dairy free 5 from 5 votes Print Pin Prep Time: 5 minutes Cook Time: 40 minutes Total Time: 45 minutes Servings: 4 Calories: 200 kcal Author: Charla Ingredients 1 cup of split peas 1 cup of split peas

5 cups of water 5 cups of water

3 cloves of garlic mashed 3 cloves of garlic mashed

1 very small onion finely sliced 1 very small onion finely sliced

1/4 of scotch bonnet finely sliced or chilli 1/4 of scotch bonnet finely sliced or chilli

1/2 tsp of black pepper 1/2 tsp of black pepper

1/2 tsp of turmeric 1/2 tsp of turmeric

himalayan pink salt to taste himalayan pink salt to taste

--------------------------------------------------------------- ---------------------------------------------------------------

For the chongkaying For the chongkaying

2 tbsp of coconut oil 2 tbsp of coconut oil

2-3 cloves of garlic chopped 2-3 cloves of garlic chopped

1 tsp of cumin geera 1 tsp of cumin 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: 200 kcal | Carbohydrates: 27 g | Protein: 7 g | Fat: 7 g | Fiber: 5 g Tried this Recipe? Tag me Today! Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy