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One Kitchen, Many Cultures

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Vegan

Plant-based and full of Caribbean soul. These vegan recipes highlight local veggies, legumes, and spices in ways that make meat an afterthought not a requirement.

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Coconut Curry Pumpkin Soup served in three small white bowls
Appetizers & Snacks Bahamian Featured Jamaican Soups & Stews Trinidadian Vegan Vegetarian

Caribbean Coconut Curry Pumpkin Soup

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As the holiday season approaches, this Caribbean Coconut Curry Pumpkin Soup brings warmth, flavor, and elegance to every gathering. Inspired by my love of pumpkin, coconut, and curry, this recipe combines them into a shooter or starter-size soup that showcases true Caribbean depth. The combination of savory aromatics, gentle spice from Scotch Bonnet, creamy coconut milk, and sweet pumpkin makes a welcoming opener for festive meals. It’s vegetarian, gluten-free (with the right ingredients), and effortlessly impressive.

Coconut Curry Pumpkin Soup served in three small white bowls

Ingredient Guide

  • Coconut Oil: Adds subtle coconut aroma and richness.
  • Onions, Garlic, Celery: Form the base of flavor with aromatic sweetness and texture.
  • Ginger: Freshly grated for bright, warming spice.
  • Curry Powder & Ground Coriander: Bring classic Caribbean curry flavor.
  • Scotch Bonnet Pepper (optional): Adds heat—remove seeds to reduce spiciness.
  • Diced Pumpkin: Delivers sweet body and natural thickness to the soup.
  • Vegetable Broth: Provides the savory liquid base—swap in chicken stock if preferred.
  • Coconut Milk: Adds creamy texture and tropical flavor.
  • Salt: Balances and enhances all flavors.
  • Chives (for garnish): Bring a fresh, mild onion finish.

Shopping Made Easy

  • Any medium or sugar pumpkin works—look for firm, unblemished flesh.
  • Coconut oil adds flavor but you can use plain vegetable oil.
  • Substitute celery garnish if you don’t have chives on hand.
  • Use full-fat coconut milk for creaminess; check label if gluten-free is needed.

Cooking Notes from the Kitchen

  • Sweat aromatics gently on low to build a balanced flavor foundation.
  • Toasting the curry and coriander briefly enhances the final taste.
  • Simmer until pumpkin is tender enough to blend smoothly.
  • Blend gently to avoid frothy texture.
  • Serve warm in small bowls or elegant shooter glasses.

What kind of pumpkin works best?

Use sugar or small baking pumpkins for sweet, creamy texture. Butternut squash is also a great substitute.

How spicy is it?

Mild by default with a hint of warmth from ginger and curry. Add Scotch Bonnet for a bold Caribbean kick.

Is this soup gluten-free?

Yes, as long as your vegetable broth and coconut milk are certified gluten-free.

Can I make it ahead?

Absolutely. Refrigerate for up to 3 days or freeze in batches. Reheat gently and stir before serving.

Can I serve this as a main dish?

Yes! Double the recipe and serve in large bowls alongside crusty bread or salad.

Coconut Curry Pumpkin Soup served in three small white bowls

Caribbean Coconut Curry Pumpkin Soup

As we move closer to the holiday season I’ve decided to share some tasty Caribbean inspired appetizer recipes with you all. So for the entire month of November you’ll see your taste buds challenged with some twists on traditional Caribbean dishes. But done in such a way that you can easily serve them during your holiday gatherings. We’ll start off with 3 ingredients I simply adore.. pumpkin, coconut and curry. The end result is a wicked coconut curry pumpkin soup which can be served in small bowls or shooter glasses, so you can pass them around to your guests.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Appetizers & Snacks, Soups & Stews, Vegan, Vegetarian
Cuisine Bahamian, Jamaican, Trinidadian

Ingredients
  

  • 2 tablespoon coconut oil
  • 1 cup chopped onion
  • 1 clove garlic minced
  • 1/2 cup celery diced
  • 1/2 teaspoon ginger grated
  • 1 tablespoon curry powder
  • 1/4 teaspoon ground coriander
  • 4 cups diced pumpkin
  • 3 cups vegetable broth
  • 1 cup coconut milk
  • 1 Scotch Bonnet pepper finely chopped; optional
  • 1/2 teaspoon salt
  • chives for garnish

Instructions
 

  • Heat coconut oil over medium heat. Add onion, garlic, celery; cook on low for 3–4 minutes until softened.
    Celery, garlic, and onion being stirred in a deep saucepan with a red spatula
  • Stir in ginger, curry powder, and coriander; toast on low for 4 minutes, stirring constantly.
  • Add diced pumpkin, salt, broth, coconut milk, and Scotch Bonnet (if using). Increase heat to bring to a boil.
    Diced pumpkin in a red deep saucepan
  • Reduce to gentle simmer and cook until pumpkin is tender and falling apart (about 25 minutes).
    Stirred diced ingredients
  • Using an immersion blender, blend gently for about 1 minute until silky smooth.
    Hand blender soup in deep saucepan
  • Taste and adjust salt as needed. Serve in bowls or shooter glasses, garnished with chives.
    Coconut Curry Pumpkin Soup served in three small white bowls

Notes

I used the leafy part of the celery to garnish. The coconut oil was used to maintain that wonderful coconut undertone, but you can certainly use vegetable oil as well. Additionally, to keep this fully vegetarian I used vegetable stock, but you can certainly use chicken stock for an additional level of flavor.
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Applewood Smoked Pineapple Chow
Appetizers & Snacks Caribbean Classics Featured Fusion Side Dishes Summer Recipes Sunday Dinners Vegan Vegetarian

Applewood Smoked Pineapple Chow

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Let’s get one thing straight: this Applewood Smoked Pineapple Chow isn’t your traditional Trinbagonian chow, but it sure delivers a punch of flavor you won’t forget. Chow, in the Caribbean, walks the line between salad and pickle. Typically made with green mangoes or other tart fruits, it’s fresh, spicy, and citrusy, perfect for roadside snacking or sharing at a lime. For this version, I took things in a new direction by using ripe pineapple, grilling it to release its natural sweetness, and adding a touch of applewood smoke for depth.

I owe a big thanks to my good friend Chef Marc, who introduced me to the idea of grilled pineapple chow and really elevated the concept with his own personal twist. The combination of caramelized pineapple, smoky notes, fresh herbs, and roasted Scotch Bonnet delivers something truly unforgettable.

I like to serve this chilled after the flavors have had a chance to marry, but you can enjoy it right away too. Whether you’re serving it alongside grilled meats or simply enjoying it with some eggs at breakfast the next day (yes, it’s that good), this chow is a whole new take on a Trini classic.

pineapple chow served in a pineapple

Ingredient Guide

  • Ripe Pineapple: Sweet and juicy base for the chow that holds up beautifully on the grill.
  • Red Onion: Adds sharpness and crunch to balance the sweetness.
  • Garlic: Brings warmth and depth.
  • Sea Salt: Enhances flavor and balances acidity.
  • Scotch Bonnet Pepper: Delivers heat and fruity spice, especially when grilled.
  • Shado Beni: Earthy and bright—double up on cilantro if needed.
  • Lime or Lemon: Provides the necessary acidity to brighten and preserve.
  • Fresh Black Pepper: Adds aromatic heat and contrast.
  • Applewood Chips: Imparts a subtle, smoky flavor that transforms the dish.

Shopping Made Easy

  • Use a fresh, ripe pineapple that still feels firm—it grills better without getting mushy.
  • Applewood chips are available in the barbecue section of most hardware or kitchen stores.
  • If you’re in Trinidad and can’t find applewood chips, try grilling without smoke or substitute with dried citrus peels for aroma.
  • Scotch Bonnet peppers are common in Caribbean groceries—roast them for extra depth.
  • Shado beni is sometimes labeled as culantro; cilantro makes a good backup.

Cooking Notes from the Kitchen

  • You don’t need to soak the wood chips—dry chips ignite quicker and deliver immediate smoke.
  • Grill the pineapple just enough to caramelize and warm it, not cook it through.
  • Roasting the Scotch Bonnet gives it a complex flavor that’s milder than raw.
  • Chill the finished chow for at least an hour to let the flavors marry—it’s worth the wait.

What is chow?

Chow is a popular Caribbean snack or side dish made by seasoning fresh, often tart fruit with lime or lemon juice, salt, garlic, hot peppers, and herbs. Originating in Trinidad and Tobago, it’s a cross between a salad and a pickle, known for its bold, refreshing flavor.

Can I make this without a grill?

Yes. Broil the pineapple slices in the oven for a few minutes per side to caramelize. You won’t get the same smoky depth, but the chow will still be delicious.

What can I use instead of applewood chips?

In Trinidad, applewood may be hard to find. You can try using dry citrus peels or just skip the smoke entirely for a lighter version.

Is this chow very spicy?

That depends on how much Scotch Bonnet you use. Roasting it tames the heat a bit, and you can always adjust to taste.

Applewood Smoked Pineapple Chow

Applewood Smoked Pineapple Chow

A Caribbean twist on classic Trini chow with grilled pineapple, applewood smoke, and roasted Scotch Bonnet pepper.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Appetizers & Snacks, Caribbean Classics, Side Dishes, Summer Recipes, Sunday Dinners, Vegan, Vegetarian
Cuisine Fusion
Servings 4

Ingredients
  

  • 1 pineapple ripe
  • 1/2 red onion
  • 2 cloves garlic
  • 1/4 teaspoon sea salt
  • 1/4 Scotch Bonnet pepper
  • 2 tablespoon shado beni or cilantro
  • 1/2 lime or lemon
  • 1 pinch Black pepper
  • 1 handful apple wood chips

Instructions
 

  • Create a pouch with a piece of sturdy tin foil with a handful of apple wood chips, wrap and poke some holes with a fork. Place it on the side of the grill area (or directly on the hot coals or flame) and cover the lid.
    Applewood chips in a tinfoil pouch
  • Peel and slice the Pineapple (1) into 1/2 inch slices.
    Slicing pineapple
  • With your grill on medium heat, place the pineapple slices over a medium heat and cover the grill immediately (you don’t want to loose that lovely smoke you created). Put Scotch Bonnet Pepper (1/4) on the grill as well.
    Grilling slices of pineapple
  • Grill for 2 minutes, then flip and grill for another 2 minutes.
    Grilled pineapple on the grill
  • Slice the Red Onion (1/2) very thin, dice the Garlic (2 clove) very finely. Chop the Fresh Cilantro (2 tablespoon).
    Slicing red onion with scallions nearby on a cutting board
  • Remove the roasted Scotch Bonnet off the grill, deseed and chop finely. Then slice the grilled pineapple into bite sized pieces (like little pizza slices).
    Grilled pineapple in a white bowl surrounded by other ingredients
  • Assemble everything and place everything into a large bowl and mix well. Drizzle with juice from the Lime (1/2). Season with Sea Salt (1/4 teaspoon) and Ground Black Pepper (1 pinch), then stir.
    Ingredients assembled in a glass bowl
  • Serve immediately, or let chill in the fridge for an hour, which would allow the flavors to develop and settle together.
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Classic Jamaican peas and rice in a white dish
Breads & Bakes Caribbean Classics Easy Caribbean Recipes Fall Recipes Featured Jamaican Rice & One-Pot Seasonal Recipes Side Dishes Spring Recipes Summer Recipes Vegan Vegetarian Weeknight Dinners Winter Recipes

Jamaican Rice and Peas

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Jamaican Rice and Peas is a beloved staple in Caribbean cuisine made with tender kidney beans simmered in creamy coconut milk, aromatic scallions, thyme, garlic, and a whole scotch bonnet pepper. This dish infuses long-grain rice with rich flavor and island soul. Perfect as a hearty side for stews or grilled meats, it’s a comforting crowd-pleaser that brings the taste of the islands to your kitchen.

Ingredient Guide

  • Kidney Beans (peas): Traditionally soaked then simmered to tender perfection, they build the dish’s hearty base.
  • Coconut Milk: Adds creamy richness and characteristic island flavor.
  • Long-Grain Rice: Absorbs seasoned liquid for fluffy, flavorful results.
  • Scallions, Garlic and Onion: Aromatic trifecta for savory depth.
  • Fresh Thyme: Adds an earthy, herbal note essential to Caribbean versions.
  • Whole Scotch Bonnet Pepper: Infuses mild fruity heat without overpowering the dish—remove before serving.
  • Salt & Black Pepper: Basic seasoning to balance flavors.
  • Pimento or Allspice (optional): Adds depth and warmth for a traditional touch.

Shopping Made Easy

  • Use dried kidney beans for authentic flavor, but canned works in a pinch.
  • Choose full-fat coconut milk for the best texture; avoid drinking varieties.
  • You’ll find Scotch bonnet in Caribbean markets; substitute habanero for similar heat and fruitiness.
  • Long-grain rice like jasmine or basmati yields the lightest, fluffiest results.

Cooking Notes from the Kitchen

  • Soak beans overnight to reduce cook time and improve texture.
  • Cook beans until tender, then add coconut milk and aromatics before adding rice.
  • Avoid stirring rice while it cooks—to ensure a non-mushy, even texture.
  • Let cooked rice rest for about 10 minutes off heat before fluffing to lock in flavor.

What is rice and peas?

Rice and peas is the Jamaican name for this dish—‘peas’ refers to kidney beans, not green peas.

When is it in season?

Canned and fresh beans are available year-round; fresh coconut milk is best over summer, but canned provides consistent quality.

How do I store rice and peas?

Let cool slightly, then store in an airtight container in the refrigerator for up to 4 days. Reheat gently with a splash of water to refresh texture.

Can I make this ahead?

Yes, this dish tastes even richer after a day. Prepare ahead and reheat when ready to serve.

What pairs well with rice and peas?

Serve alongside oxtail, jerk chicken, stews, roasted fish, or curried vegetables for a full Caribbean feast.

Classic Jamaican peas and rice in a white dish

Jamaican Rice and Peas

Creamy coconut-infused rice simmered with tender beans, aromatic herbs, and gentle heat; a Caribbean table essential.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breads & Bakes, Caribbean Classics, Easy Caribbean Recipes, Fall Recipes, Rice & One-Pot, Seasonal Recipes, Side Dishes, Spring Recipes, Summer Recipes, Vegan, Vegetarian, Weeknight Dinners, Winter Recipes
Cuisine Jamaican
Servings 6

Ingredients
  

  • 1/2 cup dry red kidney beans
  • 1/4 teaspoon black pepper
  • 1-1/2 cups coconut milk
  • 1 pepper Scotch Bonnet peppers
  • 1 bulb onion
  • 2 cloves garlic
  • 1/2 teaspoon salt
  • 3 sprigs thyme
  • 2 cups long grain brown rice par boiled
  • 1/4 teaspoon ground allspice
  • 2 stalks scallions
  • 2 cups water

Instructions
 

  • If using dried beans, rinse and soak overnight.
  • Drain and place in a large pot with water; bring to a boil, reduce heat, and simmer until tender, about 30 minutes.
    Close up of cooked red kidney beans on a white spoon
  • Add coconut milk, onion, garlic, scallions, thyme, scotch bonnet, salt, pepper, and pimento (if using) to the pot; stir and bring just to a boil.
    Ingredients laid out on cutting board
  • Add rice, stir once, then reduce heat to low, cover tightly, and cook 20–25 minutes until rice is tender and liquid is absorbed.
    Washing brown rice through a strainer
  • Remove from heat and let sit, covered, 10 minutes. Remove the scotch bonnet, thyme stems, and pimento berries.
    cooked rice and peas
  • Fluff rice gently with a fork and serve hot.
    Classic Island Peas And Rice in a white dish

Notes

  • water according to your rice cooker directions for cooking brown rice
  • treat the one cup of red beans as rice, so adjust your water according to the rice cooker instructions
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Caribbean Green Seasoning
Featured Sauces, Condiments & Marinades Trinidadian Vegan Vegetarian

Caribbean Green Seasoning

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Caribbean green seasoning is a foundational ingredient in island cooking, known for its bold, herbaceous flavor and versatility. This full-size batch recipe is designed for home cooks who prepare Caribbean dishes regularly and want a ready supply of this essential marinade. Unlike the small batch version, which is great for quick meals or limited fridge space, this version yields several cups and stores well for extended use. Made with fresh herbs, garlic, and a mix of mild and spicy peppers, it brings depth and authenticity to every dish it touches.

Caribbean Green Seasoning

Ingredient Guide

  • Chadon Beni (Culantro): Also known as shado beni, recao, or Mexican coriander, this herb offers a pungent, earthy flavor distinct from cilantro. It’s a staple in Caribbean cooking.
  • Pimento Peppers (Seasoning Peppers): Mild, aromatic peppers that add flavor without significant heat. Alternatives include Cubanelle or Hungarian wax peppers.
  • Scotch Bonnet Peppers: These fiery peppers contribute heat and a fruity undertone. Adjust quantity based on heat preference.
  • Thyme: A common herb in Caribbean cuisine, providing earthy notes. Use tender stems and leaves; discard woody stems.
  • Parsley: Adds freshness and balances the stronger flavors of other herbs.
  • Cilantro: Offers a bright, citrusy flavor. Can be used in combination with or as a substitute for chadon beni.
  • Celery Leaves: Impart a subtle bitterness and depth to the seasoning.
  • Italian Roaster Peppers: Also known as Cubanelle peppers, they add sweetness and body to the blend.
  • Olive Oil: Acts as a carrier for the flavors and helps preserve the seasoning when stored.

Shopping Made Easy

  • Chadon Beni (Culantro): Look for this herb in Latin or Caribbean markets. If unavailable, cilantro is a suitable substitute.
  • Pimento Peppers: These can be found in Caribbean or Latin grocery stores. If not available, substitute with Cubanelle or Hungarian wax peppers.
  • Fresh Herbs: Thyme, parsley, and cilantro are typically available in the produce section of most supermarkets.
  • Scotch Bonnet Peppers: Available in Caribbean markets; habanero peppers can be used as a substitute, but with caution due to their intense heat.
  • Olive Oil: Choose a good quality extra-virgin olive oil for the best flavor and preservation.

What is Caribbean green seasoning used for?

Caribbean green seasoning is a versatile herb blend used to marinate meats, season stews, soups, and rice dishes, adding depth and authentic Caribbean flavor.

Can I freeze green seasoning for later use?

Yes, green seasoning can be frozen in ice cube trays and stored in freezer bags for convenient portioning and extended shelf life.

How long does green seasoning last in the refrigerator?

When stored in a clean, airtight container, green seasoning can last in the refrigerator for up to 6 months.

Is there a substitute for chadon beni?

If chadon beni is unavailable, cilantro can be used as a substitute, though the flavor will be milder.

Can I adjust the texture of the green seasoning?

Yes, the texture can be customized to your preference, from a coarse chop to a smooth puree, depending on how you plan to use it.

Cooking Notes from the Kitchen

  • Wash all herbs thoroughly and allow them to air-dry to prevent excess moisture in the seasoning.
  • Adjust the blending time to achieve your desired consistency, whether chunky or smooth.
  • Store the green seasoning in a clean glass jar with a tight-fitting lid. It will keep in the refrigerator for up to 6 months. For longer storage, freeze in ice cube trays and transfer to freezer bags.
  • Avoid adding onions, as they can reduce the shelf life of the seasoning.

Caribbean Green Seasoning

Caribbean Green Seasoning

A large-batch version of Caribbean green seasoning, ideal for meal prep and frequent cooking. This traditional blend of fresh herbs, peppers, and aromatics is a cornerstone of Caribbean cuisine, used to marinate meats, season stews, and elevate everyday dishes with bold, authentic flavor.
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Sauces, Condiments & Marinades, Vegan, Vegetarian
Cuisine Trinidadian
Servings 10

Ingredients
  

  • 750 ml Olive Oil about 1/2 lb
  • 15-18 stalks scallions
  • .226 grams garlic
  • 3 cups chopped parsley
  • 6 peppers Pimento
  • 2 peppers Green Scotch Bonnet Peppers
  • 2 cups chopped Cilantro
  • 1 bundle Thyme
  • 1 cup chopped celery leaves
  • 5 peppers Italian Roaster Peppers

Instructions
 

  • Wash all herbs and peppers thoroughly and allow them to air-dry. Roughly chop the herbs, garlic, and peppers to prep for blending. Remove woody stems from thyme; use only tender stems and leaves.
    Ingredients prepped for Caribbean Green Seasoning
  • In a food processor or blender, add half of the chopped ingredients and half of the olive oil. Pulse until the mixture begins to blend.
    Ingredients in food processor
  • In a food processor or blender, add half of the chopped ingredients and half of the olive oil. Pulse until the mixture begins to blend.
    Adding in other half of ingredients to food processor
  • Gradually add the remaining ingredients and olive oil, blending until the desired consistency is achieved.
    Pureed seasoning
  • Transfer the green seasoning to clean glass jars, leaving about 1 cm (½ inch) of space at the top.
    Caribbean Green Seasoning stored in plastic containers

Notes

Please watch the video below as I explain a few things concerning the ingredients of my (and potentially your) Caribbean Green Seasoning. Especially why I DO NOT recommend adding ginger, rosemary and basil. Further to what I mentioned, I find that since Basil is a delicate herb and, it’s better used fresh. If I had more seasoning peppers (Pimento) I’d use those instead and not the Italian Roaster Peppers (Cubanelle works too). Since I didn’t have time to drive to Toronto to get Chadon Beni (culantro) I opted for Cilantro. Usually my garden has Spanish Thyme (big leaf aka podina), sadly not this year. Should you do decide to use Rosemary and you have Spanish Thyme, do use sparingly as there are very pungent and can overwhelm your Green Seasoning. As explained in the video I use Olive or Grape Seed oil as my base as it helps to maintain the vibrant color and flavor of the finished green seasoning. Traditionally people use water or vinegar. Finally, you’ll notice I didn’t use any onion in my Green Seasoning, as I find that it diminishes the shelf-life of it (goes bad quickly).
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Gluten Free Vegan

Incredible Boil Channa.

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While similar to the texture and flavor of the Channa (chickpeas) served when you purchase Doubles in Trinidad and Tobago, this version is a bit more runny and typically treated as a thick soup. Served in a bowl or cup and topped with chutneys and pepper sauces for a hearty meal before a meal.

You’ll Need…

1 1/2 cups Channa (dried chickpeas)
4 cups veg stock
4 cups water (adjust)
1/2 teaspoon black pepper
3/4 teaspoon salt (adjust)
8 cloves garlic (divided)
3/4 teaspoon turmeric
3/4 teaspoon anchar masala
3/4 tablespoon Caribbean Green Seasoning
3/4 teaspoon ground roasted geera (cumin)
1 habanero pepper (sliced thin)
1 pimento pepper (sliced thin)
3-4 tablespoon chopped Chadon Beni (culantro)

Notes! You’ll need to adjust the liquid as it cooks. May I suggest that you follow along with the video below as much more about the recipe is discussed there. If making this gluten free, please go through the full list of ingredients to ensure they meet your gluten free dietary requirements.

Wash and soak the chickpeas (channa) in a deep bowl covered by at least 2 inches of water, overnight. Should you want to add 1/2 teaspoon of baking soda to the bowl, it will assist in cooking the channa quicker after. I didn’t.

Baking soda can help significantly since it increases the pH of the water, disintegrating that pectin and allowing beans to soften quicker.

Drain the water and add the now plump Channa to a deep pot, followed by 1/2 of the garlic (smashed), salt, turmeric, Caribbean Green Seasoning, Anchar masala and black pepper. Pour in the water and veg stock and bring to a boil, then reduce to between a simmer and rolling boil.

As explained in the video, I wanted to keep this fully vegan so I used vegetable stock, but you may use chicken stock if you wanted. We also discussed using all water as with the traditional way of making this soup-like dish.

Adjust the liquid as it boils (top with more water or stock as needed) and cook until the channa (chickpeas) starts to fall apart. Yes, using a pressure cooker will cut back on the cooking time tremendously.

After 2 hours they were tender to my liking. I removed 3/4 cup of it and did a quick puree in my blender as I wanted to thicken things up a bit. You may use a potato masher if you want and quickly crush some in the pot itself. After pouring back the pureed liquid to the pot it was time to add the finishing flavor elements.

Add the remaining garlic (crushed), peppers, ground geera (cumin) and Chadon Beni. Should you not have Chadon Beni (culantro), you may use Cilantro (coriander). Keep in mind that adding the Habanero pepper will make this SPICY, so you can leave it out and serve with a side of good homemade peppersauce.

Give it another 5-10 minutes, then taste and adjust the salt to your liking. Once happy with the consistency (should be like a thick soup), turn off the heat and enjoy. Keep in mind that it will further thicken as it cools.

Gluten Free Vegan

Curry Baigan (eggplant) and Aloo (potato).

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I’ve shared countless ways of making this over the years, yet this version is still the classic and most requested by fans of my work. A simple dish, usually served with the easiest and most classic of all the roti’s we make in the Caribbean, Sada Roti.

You’ll Need…

1 1/2 tablespoon veg oil
1/2 medium onion (sliced)
5-7 cloves garlic (smashed)
1/2 teaspoon black pepper
1 1/2 – 2 tablespoons curry powder
1 Habanero pepper (green/sliced)
3 medium potatoes (sliced)
2 tablespoon water
2 lbs eggplant (peeled/cubed)
1/2 teaspoon salt (adjust)
1 teaspoon Anchar masala
1/2 cup water (explained below)
3-5 Wiri Wiri peppers (optional)

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. If you cannot source the Anchar Masala, use ground roasted cumin (geera). Should you want to add a more herbal flavor to the curry, you may add a tablespoon Green Seasoning after cooking the onion/garlic combo. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. Especially the curry powder you use as some may contain fillers.

In a wide pan on a medium flame add the veg oil or any oil you prefer using. Follow up with the onion, garlic and black pepper and cook low for 2-3 minutes. In reality you may use as much onion and garlic as you prefer.

Add the curry powder and stir to toast evenly for 3 minutes on the low flame.

Add the sliced Green Habanero pepper (explained in the video) and 2 tablespoon of water, followed by the (peeled, washed and sliced) potatoes. Stir well, then go in with the eggplant pieces (about 1 inch cubes) and mix well.

Top with the Anchar Masala, turn the heat to med/low and cover the pot/pan and allow the steam and heat to do its thing. The eggplant or baigan will release a lot of moisture.

Stir every 4 minutes or so. Remember to add the salt at this point as well. Cook for about 8 minutes. At that point add the 1/2 cup of water to help get the potatoes tender to the point they start falling apart.

After 22-25 minutes of adding the potato to the pot, everything should be fairly cooked. Remove the lid (I had it slightly ajar) adjust the salt to your liking. At this point I added a few Wiri Wiri peppers WHOLE (do not break them) and cover the pot as you turn off the stove.

The residual heat will soften the skin of the Wiri Wiri peppers which will break easily when I enjoy my hot Sada Roti. Do not serve the peppers to your children or anyone who cannot handle the raw heat.

Easy to prepare, simply delicious and just overall comforting for me, as it’s something mom would make for my siblings and I on a Saturday morning.

Gluten Free Vegan

A Vegetarian’s Delight, Caribbean Comfort Food.

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Ever since making and sharing the recipe for the Stuffed Grilled Snapper, I knew this recipe would be a hit with vegans, vegetarians and those who follow an Ital food path. A quick and tasty stew made with pumpkin, spinach, Jamaican callaloo (Chorai bhagi) and okra.

You’ll Need…

1 1/2 tablespoon veg oil
1/2 medium onion (sliced)
6-8 cloves garlic (smashed)
1/2 teaspoon black pepper
4 sprigs thyme (leaves only)
1 teaspoon garlic /herb blend (seasoning powder)
2 Pimento peppers (aka seasoning peppers – sliced)
1/2 lb pumpkin (diced)
12-15 okra (stems removed, chopped)
1 lb Jamaican Callaloo (chorai bhagi)
2 tablespoon water
1/2 teaspoon salt (adjust)
hot peppers (see note below)
1/2 lb baby spinach (chopped)

Notes! May I recommend you follow along with the video below as much more about the recipe is explained there. Including what is Jamaican Callaloo, how to prep it and alternatives to use if you cannot source it. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your gluten free dietary requirements.

Prep all of the ingredients in advance (see the video where I explain everything). Heat the oil on a medium flame in a wide pan, then add the onion, garlic, black pepper, garlic/herb blend, pimento peppers and thyme leaves. Turn the heat to low and gently cook for 3 minutes.

Add the diced pumpkin (or squash) and cook with the lid on for 2-3 minutes.

At this point you may add the chopped Okra and salt, stir well.

Add the washed, trimmed and chopped Jamaican callaloo and two tablespoons of water. Turn the heat to medium/low, cover the pot and cook for 5-6 minutes. Stir every couple minutes to ensure nothing sticks.

I added 4 Wiri Wiri and 1 bird’s eye pepper WHOLE to the pot and kept them WHOLE during the entire cooking process. This way you don’t get the raw heat of the peppers, but flavor from the oil on the skin of the peppers. Later on you may fish them out and discard, or leave them for people who enjoy heat to crush them as they eat. Which is what I did with my Sada Roti.

Remove the lid, add the washed/chopped spinach and mix well. Cook uncovered for 4-5 minutes.

At this point you’ll check and adjust the salt to your liking. Burn off any liquid at the bottom of the pot and turn off the stove.

Should you want to add a bit of coconut milk to the festivities, you’d skip the water I added and add 1/2 cup of coconut milk. Ginger, turmeric and/or roasted cumin (geera) would make great additions as well.

As mentioned above I tucked in with Sada Roti, but steamed rice, boiled dumplings, ground provisions or even simply boiled potatoes would be excellent with this. If all fails, toast some bread and enjoy yea.

Vegan

Delicious and Nutritious Vegan Callaloo.

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I know there will be a few who will want to take me apart for using somewhat unconventional ingredients (keep in mind I’m based outside the Caribbean) and the fact they didn’t see any crab or salted meats used in the making of the Callaloo. With that last part in mind, here’s proof you’re not dealing with a Vikey Vai recipe… Crayfish Callaloo, Smoked Turkey Callaloo, Lobster Callaloo, Shrimp Callaloo, Salted Pigtail Callaloo and the classic Crab Callaloo!

You’ll Need…

1 tablespoon olive oil
1 medium onion (sliced)
6-8 loves garlic (smashed)
3/4 teaspoon black pepper
1 tablespoon Caribbean Green Seasoning
1/2 lb diced pumpkin
1/3 lb diced sweet potato
3/4 lb Okra (trimmed/chopped)
1/2 teaspoon salt
1 lb spinach (rough chopped)
1 1/2 cups coconut milk
1/2 scotch bonnet pepper (optional)
2 tablespoons veg stock powder
6-8 cups water (adjust)

Notes! Please follow along with the video below as much more about the recipe is explained within. Yes, the recipe is a bit unconventional as I wanted to show how easy it would be to replicate the flavors of a traditional callaloo, without traditional ingredients.

In a large soup pot, heat the olive oil on a medium flame, then add the onion, garlic and black pepper. Turn the heat down to low and after 3 minutes, add the green seasoning. Cook for a further 2 minutes on low.

Add the pumpkin (or butternut squash) along with the sweet potato and stir well. Top with the salt and continue cooking on low for 2-3 minutes. The sweet potato and pumpkin may seem strange for traditionalists, but you need to trust me. Besides the lovely sweet undertone they will add, they will also assist in giving the finished Callaloo a lovely texture.

Mix in the okra (say ochro) and spinach. In the video I discussed the best okra, and spinach to use if you’re like me and cannot source baby dasheen bush (taro) leaves. If you find that the spinach is piling up, in a few minutes it will wilt and you can keep adding more.

Top with the vegetable stock powder, Scotch Bonnet pepper (optional), coconut milk and water (start with 7 cups and add more if necessary). Should you have pimento (aka seasoning peppers), add 3 chopped.

Bring to a boil, so you’ll need to turn the heat up.

As it comes to a boil, reduce to a simmer and cook for between 1 hour and 15 minutes to 90 minutes.

If you prefer to use liquid vegetable stock instead of the powder, replace the water with it. Be mindful though, that most stock will have a high sodium content.

Stir every 10-15 minutes and add more water should you find that it’s needed (overly thick).

Once everything has broken down, it’s time to use your swizzle stick (see image above or the video) and work it until it’s the consistency you want. If using a stick blender, please pulse or you will end up with a frothy callaloo.. you don’t want that.

Taste and adjust the salt to your liking and get ready to enjoy the most delicious vegan / vegetarian callaloo you’ve ever had. As a soup or a side to rice and Jamaican Brown Stew Chicken (not for vegans), you can thank me after dinner! Make sure you have boiled plantain and a side salad, even if it’s just sliced cucumber. Freeze the leftovers!

Vegan

Easy Caribbean Vegan Stewed Lentils Recipe.

1 Comment on Easy Caribbean Vegan Stewed Lentils Recipe.

Back in 2010 I shared my version of the classic Caribbean Stewed Lentils, then we had the wicked Hearty Lentil Soup we did, followed by the Quick And Tasty Lentils we did using canned lentils and the Slower Cooker Stewed Lentils, but today it’s all about tradition. This is the lentils from my childhood, a recipe which differs slightly from the original way my great grandmother would make, however the base flavor and texture remains intact.

You’ll Need…

1 tablespoon veg oil
1 large onion (diced)
1 carrot (diced)
2 stalks celery (diced)
8 cloves garlic (smashed)
1/2 teaspoon black pepper
8 sprigs thyme (divided)
1/2 lb pumpkin (sliced or diced)
3/4 tablespoon salt
3 cups green lentils (washed)
1 large tomato (diced)
3 tablespoon golden brown sugar (divided)
12-14 cups of water
1 scotch bonnet pepper (optional)
1 tablespoon olive oil
2 scallions (chopped fine)
3 tablespoon chopped parsley
1 tablespoon Worcestershire sauce
1 teaspoon grated ginger
2-3 tablespoon coconut cream

Notes! Please follow along with the video below as much more is discussed about the recipe there. I used an entire Scotch Bonnet pepper, but that may be optional or at least use in the amounts you know you can handle. Remember to wear gloves and to wash your hands with soap and water IMMEDIATELY after handling such hot peppers. IMPORTANT! To make this dish fully vegan, LEAVE OUT the Worcestershire sauce.

Heat the olive oil in a deep pot on a medium flame and add the carrot, celery, onion, garlic, 1/2 of the thyme and black pepper. Turn the heat down to med/low and cook gently for 4-5 minutes, then add the pumpkin and salt. Continue cooking for 3 minutes.

Now add the washed lentils along with the diced tomato, stir well.

Turn the heat up, add 12 cups of water and 1 tablespoon of brown sugar. As it comes to a boil, reduce the flame so it simmer for about 45-55 minutes. Here’s when you’ll also add the scotch Bonnet (any spicy pepper you like or can source) as well.

Once the lentils are tender, remove the pot off the heat and set aside. It’s time for the stewing step. Keep an eye on things as it cooks as you may need to add more water so it doesn’t dry-off before getting tender.

Heat another heavy pot on a medium/high flame, add the remaining oil. Go in with the remaining 2 tablespoons of brown sugar and stir. Watch the video for this step. Essentially the sugar will melt, go frothy, then a deep amber in color (if it goes black, STOP – allow the pot to cool completely before you wash it and start over – explained why in the video). It will go smoky in your kitchen! I used a measuring cup with a handle to add the previously boiled lentils to the caramelized sugar. Had I poured it directly from pot to pot, I risked getting burned.

Once you have all of the lentils in the pot, add the scallions, parsley, ginger and coconut cream and stir well. Cook for another 10 minutes to allow all of those flavors to make their magic. Then taste and adjust the salt to your liking.

Keep in mind it will thicken further as it cools, but if you find that it’s too runny, you may crush some of the lentils to naturally thicken things. ENJOY!

small batch green seasoning
Bahamian Featured Jamaican Sauces, Condiments & Marinades Trinidadian Vegan Vegetarian

Small Batch Caribbean Green Seasoning

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I cannot believe it’s taken me this long to make a Small Batch Caribbean Green Seasoning recipe for you all. Yes, we’ve done the classic Caribbean Green Seasoning a few times, with the intended purpose for people who cook Caribbean food regularly. However, I never considered that there may be those of us who sporadically cook Caribbean dishes or who are only now discovering our culinary delights.

This Small Batch Caribbean Green Seasoning is my tribute to those island roots, perfect for those of you who want the authentic flavor without making a massive jug. Ideal for apartment living, solo cooking, or if you’re beginning your Caribbean food journey, this one’s for you.

small batch green seasoning

Ingredient Guide

  • Olive oil: Helps emulsify everything into a smooth paste and carries the herb flavors beautifully.
  • Garlic: Delivers that sharp, pungent note we all love in Caribbean marinades.
  • Thyme: An earthy, slightly minty essential that adds depth to the seasoning.
  • Scallions: Bring a mellow, sweet onion flavor.
  • Chives: Offer a gentle oniony sharpness and bright green color.
  • Parsley: Adds a fresh and slightly peppery contrast to the stronger herbs.
  • Chadon Beni (Culantro): A bold herb that’s like cilantro on steroids; substitute with cilantro if needed.
  • Pimento peppers (seasoning peppers): Sweet and mild, key for flavor without overpowering heat.

Shopping Made Easy

  • Chadon Beni: Look for it in Latin or Asian markets; cilantro will work in a pinch.
  • Pimento peppers: If you can’t find them, go for Cubanelle or Hungarian wax peppers for a similar sweet taste.
  • Fresh herbs: Check your farmers’ market or the produce section at your local grocery store for vibrant, fresh herbs.

Cooking Notes from the Kitchen

  • Preparation: Wash all herbs thoroughly and allow them to air-dry to prevent excess moisture in the seasoning.
  • Texture tip: You control the final blend, so make it silky smooth or leave it a bit chunky depending on how you use it.
  • Storage hack: Keeps up to 3 months refrigerated in a sealed glass container; for longer storage, freeze in ice cube trays.
  • Usage ideas: Use it as a marinade for meats, a flavor booster in soups and stews, or even mixed into your scrambled eggs.

What is Caribbean Green Seasoning used for?

Caribbean Green Seasoning is a flavor-packed herb blend used for marinating meats, seasoning stews, soups, rice dishes, and more.

Can I freeze Caribbean Green Seasoning?

Yes, freeze in ice cube trays for easy portioning—perfect for quick weeknight cooking.

What can I substitute for Chadon Beni (Culantro)?

Cilantro is the go-to substitute when Chadon Beni isn’t available. It’s milder, but still does the trick.

Can I adjust the texture of the green seasoning?

Yes, the texture can be customized to your preference, from a coarse chop to a smooth puree, depending on how you plan to use it.

Are Pimento peppers spicy?

Nope! They’re sweet and aromatic, adding flavor without heat, making them ideal for the whole family.

small batch green seasoning

Small Batch Caribbean Green Seasoning

A homemade concentrated blend of fresh Caribbean herbs and aromatics, perfect for marinating meats, enhancing stews, or adding a burst of flavor to any dish.
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Sauces, Condiments & Marinades, Vegan, Vegetarian
Cuisine Bahamian, Jamaican, Trinidadian
Servings 4

Ingredients
  

  • 1 cup olive oil
  • 5 cloves garlic
  • 7 sprigs thyme
  • 2 stalks scallions
  • 8 stems chives no tough stems
  • 4 stems parsley about 3 tablespoon chopped
  • 6-8 leaves Chadon Beni cilantro
  • 4 peppers Pimento Peppers

Instructions
 

  • Wash all herbs and peppers thoroughly and allow them to air-dry.
    Green seasoning ingredients
  • Roughly chop garlic, thyme, scallions, chives, parsley, Chadon Beni, and pimento peppers.
    adding olive oil to green seasoning ingredients in blender
  • Place all ingredients into a blender or food processor.
    green seasoning ingredients in blender
  • Add the olive oil.
  • Blend to your desired texture, smooth or slightly chunky. Transfer to an airtight container and refrigerate.
    finished green seasoning in pot
Tried this recipe?Let us know how it was!
Gluten Free Vegan

Incredible Ital Stew (vegan / vegetarian).

1 Comment on Incredible Ital Stew (vegan / vegetarian).

Growing up in the Caribbean at a time I did, making a decision to be vegan or stay away from meats was never really an option. There were days mom would make fish or meat dishes and there were days (many more) when vegetarian meals were prepared. Basically you ate or starved (nah was the norm, no cruelty ting eh).. except when she cooked bitter melon – myself, my brother and sisters would revolt. Much of what we ate came from our kitchen garden or what local farmers had for sale, so dishes like what I’m about to share comes naturally. Especially since most of what I’ll be using, came from my lil Caribbean Canadian garden.

You’ll Need…

2 1/2 tablespoon coconut oil
3/4 teaspoon turmeric
1 cup coconut milk
1/4 teaspoon salt
3/4 teaspoon black pepper
2 cups diced pumpkin
4 cups chopped Jamaican Callaloo (chorai bhagi)
4-6 pumpkin stems (baby leaves)
6 okra (cut)
1 green scotch bonnet pepper
5 sprigs thyme + 5-8 green beans
4-6 cherry tomatoes (cut in 1/2)
4 cloves garlic (smashed)
1/4 cup chopped chives (chopped)
1 medium eggplant (cubed)

Notes. Please watch the video below for more tips and explanation. Should you be doing this recipe gluten free, may I recommend that you go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. Remember to wash your hands with soap and water immediately after handling such hot peppers as Scotch Bonnet. I explained why I used a green Scotch Bonnet in the recipe, in the video down below.

With most of the items coming from my garden, the first order of business was to give everything a good wash. Then it was a matter of chopping and dicing. While I do have a pumpkin patch, for some reason they didn’t even bloom this year. I made use of the pumpkin I had in the fridge from the local grocery. Butternut squash will would great too.

Heat the coconut oil (use olive if you prefer) on a medium flame in a deep pan (I used a cast iron pan) and add the cubed eggplant to the pan. I kept the skin on. Try to get color on all sides, then remove and set aside. Try to leave back as much of the oil in the pan.

With your flame still on medium, add the diced pumpkin and stir well to coat with the oil. After about 2-3 minutes, add the thyme (my stems were tender, so I added it all.. should yours be woody, pick the leaves off and only add them), garlic and chives. Turn the heat down to med/low and cook for 3 minutes. During this time you may add the black pepper.

It’s now time to add the beans, Scotch Bonnet okra and salt. Should you not want things spicy you may leave out the Scotch Bonnet, or add it whole and don’t break it. Cook for another 2-3 minutes, then add the chopped Jamaican Callaloo. Everyday Spinach, Kale or Swiss Chard will work to. At this point you may add the turmeric as well. Add the baby pumpkin leaves (explained in the video).

The Jamaican Callaloo (Amaranthus viridis Also known as: Slender amaranth, Slender pigweed) will pile up, but as it gets in contact with the heat, it will wilt down considerably. Top with the coconut milk and bring to a boil. Then reduce to a simmer.

After about 5 minutes on the simmer, add the pre-cooked eggplant back to the pan and cook for another couple minutes, so the lovely smokey flavors of the eggplant makes it’s way into the dish. We fried the eggplant at the start so it can maintain it’s shape and texture in the dish. The skin will add a lovely sweet note to.

Now it’s time to personalize things a bit. You can burn off all the liquid at the bottom of the pan or leave some if you need a little gravy for rice or boiled ground provisions. At this point I’ll suggest you taste for salt and adjust accordingly. I know if you’re following a strict Ital diet, you’ll want to go low on the sodium or leave it out altogether.

Just before I turn off the stove I like adding the tomatoes to the pan and allow the residual heat to gently blister them. Squeeze in some fresh lemon juice should you want and a topping of additional black pepper can brighten the dish further.

A delightful vegan dish, packed with goodness from my garden.

Gluten Free Vegan

Outstanding Cook Up Rice (#Ital #Vegan #Glutenfree)

3 Comments on Outstanding Cook Up Rice (#Ital #Vegan #Glutenfree)

Cook-up or cook-up rice is one of those classic one-pot Caribbean meals mom would usually do on a Saturday (when she didn’t do a soup). However Mom’s usually came loaded with chicken, beef or salted meats, but in this version I like skipping the meat .. without sacrificing flavors for and iconic meal. Served HOT!

You’ll Need…

1 medium onion (diced)
4 cloves garlic (smashed)
4 sprigs thyme
1-2 tablespoon olive oil
1/2 teaspoon black pepper
2 scallions (chopped)
1/4 scotch bonnet pepper (diced)
1 carrot (cut into 1/2 cm wheels)
3/4 cup red beans (from a can – rinsed)
1 teaspoon turmeric
10 okra (1/2 inch chop)
1 large sweet potato (cubed)
1 1/2 cups squash (or pumpkin \ cubed)
2 cups long grain par-boiled brown rice
2 cups spinach
1 1/2 cups coconut milk
2 1/2 cups veg stock
1 teaspoon salt (adjust)
2 tablespoon parsley (chopped)

Important! If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the veg stock you use.

Heat oil in a deep/wide pan on a medium flame, then add the onion, garlic, thyme, scallions and black pepper. Turn the heat down to low and cook for about 3 minutes.

Add the scotch bonnet pepper (no seeds unless you want it spicy) and carrot, stir well, then add the beans and cook on low for another 2-3 minutes.

Add the turmeric, turn the heat to medium and add okra, stir. In now goes the sweet potato and squash (pumpkin will work too). At every point (when we add ingredients to the pot) stir well.

Go in with the washed rice and mix. Fold in the spinach along with the coconut milk and vegetable stock. Scrape the bottom of the pot as there will be some caramelization (flavors) develop at the bottom of the pot. Add the salt and bring to a boil.

As far as ‘washing” the rice is concerned.. this is to remove extra starch and grit as a result of the process of taking out the husk off the grains. So we’ll cover the rice with cool water in a bowl, massage with our hands, discard that water and repeat until that water is somewhat clear. Or rise under running water in a strainer, until the water runs clear – That’s “Washed” rice.

Lid on when it comes to a boil, then reduce the heat to low and allow the rice to fully cook and go plump. For a more creamy cook-up, stir the pot a bit and the rice will release more of it’s starch in the process.

25 minutes later, taste for salt and adjust… leave it ‘wet’ or you can remove the lid and burn off the liquid which remains. Toss in the parsley and you’re pretty much done. Note that the residual heat on a heavy pot will continue to cook the rice and thicken it up (after you turn off the stove).

For this classic dish, I like having a side of Tomato Choka as a side or condiment for an extraordinary vegan meal.