Gluten Free Archives | Page 7 of 9

Last fall, I shared one of my favorite ways to use fresh garden vegetables—a Caribbean twist on traditional ratatouille. I call it Caribbean Ratatouille (Ital Vegetable Stew) because of its plant-based, Ital-inspired approach, similar to the Ital food I grew up with in Trinidad. While I’m a carnivore at heart, this vegan dish is so flavorful and satisfying, I look forward to making it again and again.

Using staples like eggplant, callaloo, Swiss chard, okra, chayote (christophene), bell peppers, and tomato, this dish brings together the best of seasonal produce. We salt and drain the eggplant to remove bitterness, fry it until golden, then simmer everything in coconut milk with tomato paste, herbs, and a splash of Scotch Bonnet. The result is a rich, vegetable-packed stew that stands on its own as a main or a colorful side.

Served hot from the oven, this one-pot vegan feast is perfect for family dinners or gatherings, especially when you want a delicious vegetarian crowd-pleaser with Caribbean flair.

Ingredient Guide

Eggplant: Salting and draining reduces bitterness before frying to golden edges.
Olive Oil: Used to sauté and roast vegetables—adds richness and helps caramelize.
Chayote (Christophene): A mild squash with a crisp bite—it adds texture and absorbs flavors.
Bell Peppers: Half each of red and green for sweetness, color, and crunch.
Swiss Chard and Callaloo (Jamaican Kale): Earthy greens combining weight and vibrant flavor.
Okra: Sliced rounds help thicken the stew while adding a slight bite.
Red Onion & Garlic: The aromatic foundation—adds depth and warmth.
Celery: Adds crunch and a savory layer to the vegetable mix.
Scotch Bonnet Pepper: Optional heat—sliced thin, seeds removed to control spice.
Tomato Paste and Tomatoes: Provide acidity, color, and body to the stew.
Thyme and Basil: Fresh herbs to round out the stew’s flavor profile.
Coconut Milk: Adds creamy richness and smooth texture.
Parsley: Stirred in at the end for a fresh herbal lift.
Salt & Black Pepper: Essential seasoning for all those flavors to shine.

Shopping Made Easy

Look for firm eggplants and chayote with no soft spots—these hold up well when cooking.
You can find callaloo and Scotch Bonnet peppers at Caribbean or international markets; sub cilantro and sweet peppers if unavailable.
Extra-virgin olive oil provides the best flavor for roasting and sautéing vegetables.
Use full-fat coconut milk for creamy results; light versions won’t give the same texture.

Cooking Notes from the Kitchen

Salt and drain eggplant first to eliminate bitterness and improve texture.
Roast eggplant in batches to avoid overcrowding—they brown better that way.
Layer harder vegetables first (chayote, peppers), then add softer ones later for even cooking.
Bake the stew in the oven to meld flavors and develop a delicious roasted finish.
Add basil and parsley after baking to preserve their fresh bright notes.

Can I make this gluten-free?

Yes, it’s naturally gluten-free. Just check that your tomato paste and coconut milk don’t contain additives.

What else can I substitute for callaloo?

Spinach, kale, or mustard greens all make good replacements if callaloo isn’t available.

How do I control the heat?

Keep the Scotch Bonnet pepper whole for mild flavor or slice it and remove the seeds to increase spice level.

Can I skip the oven step?

Yes, but baking brings out deeper flavors and a roasted texture you won’t get otherwise.

Is this stew suitable for meal prep?

Absolutely, this stew keeps well for several days in the fridge and makes a satisfying leftover meal.

Caribbean Ratatouille (Ital Vegetable Stew)

A hearty plant-based stew featuring eggplant, chayote, bell peppers, okra, leafy greens, and coconut milk, this one-pot Caribbean ratatouille is comfort food with island flavor.

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Prep Time 30

Cook Time 45

Total Time 1 15

Course Soups & Stews, Vegan, Vegetarian

Cuisine Fusion, Trinidadian

Servings

Ingredients

3 tablespoon olive oil
1 medium eggplant cubed
1/2 green bell pepper diced
1/2 red bell pepper diced
1 medium red onion diced
2 stalks celery chopped
4 cloves garlic smashed
5-8 okra sliced into 1/2‑inch rounds
2-3 cups Swiss chard chopped
2 cups Jamaican callaloo chopped
1/2 Scotch Bonnet pepper green, sliced, optional
4 medium tomatoes diced
1 tablespoon tomato paste
1 1/4 teaspoon salt divided
1/2 teaspoon black pepper
5 sprigs thyme leaves only
2 sprigs basil leaves only
1 medium chayote christophene, peeled and cubed
3/4 cup coconut milk
2 tablespoon parsley chopped

Instructions

Toss eggplant cubes with 1 tablespoon olive oil and 1/2 teaspoon salt. Let sit 30 minutes to draw out moisture. Rinse and pat dry.
Deseed and cube the chayote.
Preheat oven to 400 °F.
In batches, fry eggplant with 1 tablespoon olive oil in oven-proof pan for 5–7 minutes until golden. Set aside.
Add remaining 1 tablespoon oil. Sauté chayote and bell peppers on medium-low for 2 minutes. Add celery, onions, and 1/2 teaspoon salt; cook 5 minutes.
Stir in garlic, tomato paste, black pepper, tomatoes, thyme, basil, okra, Swiss chard, callaloo, and Scotch Bonnet. Mix well.
Return eggplant to pan. Drizzle coconut milk on top. Stir to combine.
Bake in oven for 20–25 minutes until vegetables are tender. Remove, taste for salt, and top with fresh parsley and additional basil leaves before serving.

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Featured Trinidadian

Ultimate Curry Duck

January 7, 2026April 17, 2025Leave a Comment

A bold and savory duck curry steeped in Caribbean flavors

This Trinidad Curry Duck recipe celebrates island cooking with tender duck pieces simmered in a rich, aromatic curry sauce infused with garlic, shado beni, and warm spices. It’s a nostalgic favorite enjoyed at family gatherings and limes, traditionally served outdoors, but perfectly adaptable to home kitchens.

The inclusion of amchar masala and ground ginger gives the curry an earthy punch that’s uniquely Caribbean, ideal with dhal puri roti or steaming rice. With its rich, saucy base and the deep flavor of well-seasoned duck, this recipe is a staple of Trini-style curry dishes and loved across the islands.

Ingredient Guide

Duck : Use Caribbean-style duck for authentic texture and deep flavor; trimmed for tenderness and minimal fat.
Lime or Lemon: Cleans the duck and tones down gaminess; a traditional Caribbean meat prep step.
Tomato and Onion: Provide aromatic sweetness and body to the curry base.
Hot Pepper: Scotch bonnet or habanero adds spicy Caribbean heat; adjust to preference.
Ground Geera (Cumin): Essential for earthy warmth; used widely in Trinidadian curries.
Amchar Masala: A signature Trinidad spice blend that adds tang and depth.
Salt, Garlic, Black Pepper: Standard seasonings to round out the flavor profile.
Green Seasoning: The heart of Caribbean cooking, adding herbal punch and flavor.
Shado Beni Leaves: A cousin of cilantro with intense, fresh flavor; use cilantro if unavailable.
Curry Powder: Choose Madras-style or Caribbean blends for heat and color.
Oil: Needed for blooming the curry paste and frying aromatics.
Water: Added in stages to create and control the thickness of the sauce.

Shopping Made Easy

Most Caribbean groceries sell cut and cleaned duck specifically for curry.
Shado beni can be found at Latin markets under the name culantro.
Use any Madras-style curry powder; check for fresh stock to preserve potency.
If you can’t find amchar masala, roasted cumin offers a close alternative.

Cooking Notes from the Kitchen

Cutting the duck at a butcher ensures clean pieces with minimal bone splintering.
Cooking curry paste until dry builds color and removes bitterness.
Taste for salt only after reducing the sauce to its final consistency.
Duck curry pairs beautifully with roti but also shines with white rice or provisions.

What duck should I use?

Caribbean-style or Muscovy duck is ideal for flavor and texture. If unavailable, use whole duck from the supermarket and have your butcher cut it.

Is amchar masala necessary?

It adds authentic Trinidadian flavor. If unavailable, use roasted cumin or garam masala as a substitute.

How spicy is it?

Moderate to hot, depending on the amount of pepper used. Remove seeds or use less pepper to control heat.

Can I make this ahead?

Yes. Curry duck improves with time and is perfect for preparing the day before.

What’s the best way to serve it?

With dhalpourie, paratha roti, or over rice. It’s also great with curry potatoes and side salads.

Ultimate Curry Duck

Tender duck simmered in a rich Caribbean curry with garlic, shado beni, and bold spices.

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Prep Time 20

Cook Time 1

Total Time 1 20

Cuisine Trinidadian

Servings

Ingredients

6-7 lbs duck trimmed and cut into 1-2 inch pieces
1 lime or lemon
1 medium tomato sliced
1 onion sliced
1 hot pepper habanero or scotch bonnet
1/2 teaspoon ground geera cumin
1/2 teaspoon Amchar Masala
3/4 tablespoon salt
1 tablespoon green seasoning mix
4 cloves garlic crushed
1 dash black pepper
4 leaves shado beni
2 cups water

Instructions

Wash duck pieces with lime juice and water, trimming off excess fat and skin. Drain well.
Season duck with tomato, onion, hot pepper, geera, amchar masala, salt, green seasoning, garlic, black pepper, and shado beni. Marinate 1–2 hours or overnight.
In a heavy pot over high heat, warm oil. Mix curry powder with ¼ cup water into a paste. Add sliced onion and curry paste to hot oil. Cook on medium for 5 minutes until fragrant and thick.
Add seasoned duck and stir to coat with curry base. Cover and simmer 35 minutes until juices are released.
Remove lid and increase heat to reduce liquid, stirring to prevent sticking.
Add 2 cups water, bring to gentle boil, cover, and simmer another 35 minutes until duck is tender and sauce has thickened. Adjust salt if needed.
Serve hot with dhalpourie, roti, rice, or your favorite starch.

Notes

* if you’re concerned about the heat form the pepper, don’t add any of the seeds.

* if you can’t get shado beni, use about 6 tablespoons of cilantro (chopped)

For cooking the curry…

* My choice for curry powder has always been the “Raja Jahan Special Madras Curry” which you can easily get at any Caribbean food store if you live outside Trinidad and Tobago or online at Amazon.com.

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Caribbean Classics Featured Fusion Seafood & Fish Side Dishes

Caribbean Shrimp and Carilie (Bitter Melon) Stir-Fry

January 7, 2026April 17, 2025Leave a Comment

I finally got around to growing bitter melon (Carilie) successfully this past summer—an ingredient I’ve shied away from since childhood. But in this Caribbean Shrimp and Carilie (Bitter Melon) Stir-Fry, the vibrant heat of scotch bonnet and savory shrimp turn its bitterness into something deliciously addictive. Cooking this dish in chilly Canada brought the taste of the islands right into my backyard.

The shrimp and spices complement the mellowed melon, softened with water on medium-low heat until just tender. This dish is a quick one-pan stir-fry packed with bold Caribbean flavors, featuring the unique bitterness of carilie balanced by sweet shrimp, fragrant green seasoning, and a splash of heat. It’s a gardener’s delight and a nostalgic nod to Caribbean heritage.

Ingredient Guide

Bitter Melon (Carilie): Ridged green gourd with robust bitterness: it’s the centerpiece of the dish.
Shrimp: Brings tender seafood sweetness and protein.
Caribbean Green Seasoning: Flavorful herb and spice blend adds authentic island zest.
Curry Powder: Infuses warm, earthy notes.
Black Pepper: Balances with mild heat.
Veg Oil: Used for searing shrimp and cooking melon.
Bird’s Eye Peppers: Adds fiery heat; adjust to taste.
Garlic: Provides aromatic depth.
Ginger: Adds fresh, spicy dimension.
Water: Helps soften the melon gently.
Brown Sugar: Adds a touch of sweetness to balance bitterness.
Salt: Enhances all flavors.

Shopping Made Easy

Bitter melon (Carilie) is available at Caribbean or Asian markets. Choose firm, unblemished fruit.
Caribbean green seasoning and curry powder can be found in the spice aisle or international foods section.
Bird’s eye peppers are in produce. Wear gloves when handling.

Cooking Notes from the Kitchen

Pat shrimp dry before seasoning to ensure a good sear.
Sauté peppers, garlic, and ginger on low to avoid burning.
Cook bitter melon with water on medium-low for about 10 minutes for a tender-yet-crisp texture.
Adjust cooking time if you prefer firmer melon.

What is bitter melon?

Bitter melon, also known as carilie in the Caribbean, is a tropical vine fruit with a ridged green skin and intensely bitter taste. It’s used in many Asian and Caribbean dishes and is prized for its health benefits and unique flavor.

How bitter will Carilie be?

The bitterness remains but is softened—slicing, salting, and gently simmering mellows it without losing character.

Can I skip the shrimp?

Yes. Use firm tofu or sliced mushrooms for a vegetarian version. Adjust seasoning accordingly.

Is this gluten-free?

Yes. Just make sure your curry powder and green seasoning are gluten-free.

Caribbean Shrimp and Carilie (Bitter Melon) Stir-Fry

A Caribbean-style stir-fry featuring ridged bitter melon and shrimp, seasoned with curry and green seasoning. It’s flavorful, nutritious, and quick to make.

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Prep Time 10

Cook Time 15

Total Time 25

Course Caribbean Classics, Seafood & Fish, Side Dishes

Cuisine Fusion

Ingredients

3 bitter melons Carilie
1/3 pound shrimp peeled, deveined
1 teaspoon curry powder
1 teaspoon Caribbean Green Seasoning
1/2 teaspoon black pepper
2 tablespoons vegetable oil divided
1-5 Bird’s Eye peppers sliced
3 cloves garlic smashed
1 thumb-sized piece ginger sliced thin
2-3 tablespoons water
1 teaspoon brown sugar
1/2 teaspoon salt adjust to taste

Instructions

Pat the shrimp dry, then season with Caribbean green seasoning, curry powder, and black pepper.
Mix and set aside to marinate.
Make about 4 incisions on each of the Bird’s eye peppers without cutting through.
Slice the bitter melon in half and using a spoon scrape the insides out.
Heat half the vegetable oil in a wok over medium heat. Stir-fry the shrimp for about 1 minute until pink, then remove and set aside.
Add remaining oil on low heat. Sauté bird’s eye peppers for 2 minutes, then add garlic and ginger; cook for 30 seconds.
Raise heat to medium-low. Add the sliced bitter melon, salt, and water. Stir well to coat.
Cover and cook for 10 minutes or until the melon is tender.
Return shrimp to the wok and add brown sugar. Cook for 1 more minute.
Taste and adjust seasoning before serving.

Notes

If doing this recipe gluten free please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the curry powder you use as some may contain flour.

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Featured

Jamaican Callaloo with Ground Turkey

January 7, 2026April 17, 2025Leave a Comment

With an abundance of fresh callaloo (aka spinach or chorai bhagi) in my garden last summer and the many requests for a version of the classic Jamaican Callaloo with Saltfish (salted cod) without the saltfish, I’ve been playing around with a few variations. I’m a huge fan of salted cod and not a fan of turkey, but I had to admit that this recipe was simply delicious.

This Jamaican Callaloo with Ground Turkey recipe offers a modern, lighter take on the traditional Jamaican dish, typically made with saltfish. By using lean ground turkey, it provides a healthier protein option without compromising on the rich, savory flavors that make this dish a Caribbean favorite.

Sautéed with aromatic herbs, spices, and fresh vegetables, this version maintains the essence of the classic while introducing a new twist. It’s an excellent choice for anyone looking to enjoy the comforting taste of callaloo with a leaner meat alternative. Whether you’re cutting back on salt, looking for a new way to enjoy callaloo, or simply want a quick and hearty Caribbean dinner, this dish fits the bill. Serve it with boiled green bananas, rice, or even dumplings for a complete island-style plate.

Callaloo with ground turkey in cast iron skillet

Ingredient Guide

Callaloo: A leafy green vegetable, similar to spinach, commonly used in Caribbean cuisine. In Jamaica, it’s often made with amaranth leaves.
Ground turkey: A lean protein alternative to traditional saltfish, offering a lighter taste while absorbing the dish’s flavors well.
Onion: Adds a sweet and savory base flavor when sautéed.
Garlic: Provides a pungent, aromatic depth to the dish.
Scallions (green onions): Offer a mild onion flavor and a pop of color.
Thyme: A staple herb in Caribbean cooking, adding earthy notes.
Tomatoes: Contribute acidity and sweetness, balancing the dish.
Scotch bonnet pepper: Adds heat and a fruity spiciness; adjust to taste.
Black pepper: Enhances the overall flavor with a mild heat.
Salt: Essential for seasoning; adjust according to taste.

Shopping Made Easy

Callaloo: Available fresh in Caribbean or international markets; if unavailable, substitute with spinach or amaranth greens.
Ground turkey: Found in the meat section of most grocery stores; opt for lean varieties for a healthier option.
Scotch bonnet peppers: Available in Caribbean markets. If unavailable, habanero peppers can be a substitute, though they are slightly less sweet.

Cooking Notes from the Kitchen

Add a splash of coconut milk during cooking for an extra-rich and subtly sweet flavor.
Cook the ground turkey thoroughly before adding callaloo to keep the texture balanced and the flavors well-developed.
Feel free to swap ground turkey with ground beef, chicken, or pork for similar results.
For less heat, remove the seeds and membrane from the scotch bonnet pepper or reduce the amount used.

What is callaloo?

Callaloo is a leafy green vegetable used in Caribbean cooking, especially in Jamaican and Trinidadian cuisines. In Jamaica, callaloo typically refers to amaranth greens, whereas in Trinidad and Tobago, it often refers to dasheen bush (taro leaves). It has a slightly earthy taste and a texture similar to spinach, making it perfect for sautéed dishes, soups, and stews. It absorbs seasonings well and cooks down into a savory, tender green that’s full of flavor.

Can I use spinach instead of callaloo?

Yes, spinach is a common substitute for callaloo when the traditional greens are unavailable. It offers a similar texture and absorbs flavors well.

How spicy is this dish with scotch bonnet peppers?

Scotch bonnet peppers are quite hot. Adjust the amount used based on your heat preference, and consider removing the seeds to reduce spiciness.

What can I serve with Jamaican Callaloo with Ground Turkey?

This dish pairs well with boiled green bananas, dumplings, rice, or breadfruit for a complete Caribbean meal.

Jamaican Callaloo with Ground Turkey

A lighter twist on the classic Jamaican callaloo, substituting ground turkey for saltfish, perfect for a nutritious and flavorful meal.

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Prep Time 10

Cook Time 20

Total Time 30

Servings

Ingredients

1 tablespoon olive oil
1 pound ground turkey
1 medium onion sliced
2 cloves garlic minced
1 teaspoon fresh thyme leaves
2 medium tomatoes diced
1 scotch bonnet pepper seeded and chopped
1/2 teaspoon black pepper
Salt to taste
4 cups chopped callaloo leaves or spinach as substitute

Instructions

Heat olive oil in a large sauté pan over medium heat. Add ground turkey to the pan, breaking it apart with a wooden spoon. Cook until browned and no longer pink, about 5–7 minutes.
Add sliced onion, minced garlic, and chopped scallions to the pan. Sauté until the onions are translucent, about 3 minutes.
Stir in thyme leaves, diced tomatoes, and chopped scotch bonnet pepper. Cook for another 2–3 minutes until the tomatoes soften.
Season with black pepper and salt to taste.
Add chopped callaloo leaves to the pan. Stir well to combine all ingredients.
Cover the pan and let the callaloo steam until wilted and tender, about 5–7 minutes.
Remove the lid, stir the mixture, and cook uncovered for an additional 2 minutes to evaporate any excess liquid.
Taste and adjust seasoning if necessary. Serve hot.

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Featured Seafood & Fish Soups & Stews

Shrimp Broff (Caribbean Shrimp Soup)

January 7, 2026April 17, 2025Leave a Comment

There’s nothing quite like a comforting bowl of shrimp broff to warm the soul. This light, flavorful Caribbean soup blends homemade shrimp stock with diced pumpkin, sweet potato, hearty green banana, and succulent shrimp. It’s a go-to dish for soothing busy weekends or recovering from a night of indulgence, just like my uncle used to after weekend parties. Rich in tradition, Savory Shrimp Broff brings familiar comfort with every spoonful.

This take on a Caribbean classic draws from the traditional “broff,” usually made with ocean fish heads and served as a light, clear soup. Unlike our thicker, heartier Caribbean soups, broff is meant to be mild in both texture and flavor, often praised as a hangover remedy. My uncle was exceptional at preparing it, especially on a Monday morning. I credit him for my broff-making skills and the early lessons learned helping him prep and cook this soul-satisfying dish.

Ingredient Guide

Shrimp with Heads On: Clean, de-shelled shrimp heads and shells create the flavorful base for the stock.
Water: Forms the clear broth that carries all the aromatic goodness.
Onion and Celery: Create the aromatic foundation of the shrimp stock.
Carrot, Pumpkin, Sweet Potato: Add natural sweetness, color, and substance to the soup.
Green Cooking Banana: Provides firm texture and mild sweetness; use a wax paper wrap for ripe bananas.
Thyme and Parsley: Fresh herbs that infuse the broff with earthy, aromatic notes.
Scallions and Pimento Peppers: Layer in bright flavor and authentic Caribbean heat.
Garlic: Adds classic savory depth to the broth.
Caribbean Green Seasoning: Optional but boosts the authentic tropical flavor profile.
Butter and Veg Oil: Build the sofrito that blends vegetables and aromatics together.
Scotch Bonnet Pepper: Imparts a mild heat; leave whole to infuse without overwhelming.
Noodles: Optional for extra heartiness; choose gluten-free if needed.
Salt and Black Pepper: Classic seasoning to enhance every element of the broff.

Shopping Made Easy

Shrimp with heads can be found fresh or frozen in the seafood section.
Green bananas and pimento peppers are available at Caribbean or specialty produce stores.
Canned Caribbean green seasoning is sold in West Indian aisles or at specialty shops.
Noodles are optional—choose gluten-free or omit for a lighter stew.

Cooking Notes from the Kitchen

Making a separate shrimp stock with shells and heads ensures a rich and flavorful broth without heaviness.
Simmer the stock gently for 25 minutes and skim off foam to keep the broth clear.
Add vegetables in batches with sautéed aromatics to layer flavors.
Bringing everything to a steady boil before simmering helps vegetables cook evenly and keeps the broth bright.
Add seasoned shrimp at the end and let them cook in residual heat to avoid overcooking or rubbery texture.

What is broff in Caribbean cooking?

Broff is a light Caribbean broth-based soup, usually made with fish or shrimp, and valued for its soothing, hydrating qualities.

Can I omit the shrimp heads and shells?

You can, but the flavor will be lighter. Keeping them creates a richer, more authentic broth.

How can I reduce spice levels?

Remove the scotch bonnet pepper before serving to keep the warmth gentle and not overwhelming.

Is the broff gluten-free?

Yes, if you omit noodles or use gluten-free pasta; all other ingredients are naturally gluten-free.

What can I serve with broff?

Serve with extra noodles, crusty bread, or grounded provisions like boiled cassava or yam for a complete Caribbean meal.

Shrimp Broff (Caribbean Shrimp Soup)

A comforting, light shrimp soup with aromatic broth, diced vegetables, and tender shrimp ready in under an hour.

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Prep Time 15

Cook Time 45

Total Time 1

Course Seafood & Fish, Soups & Stews

Servings

Ingredients

For the Shrimp Stock

1 1/2 pounds shrimp with heads on, cleaned
6 cups water
1 large onion quartered
4 stalks celery diced, divided
3 cilantro chopped; divided
10 springs thyme leaves and whole
3 tablespoons parsley chopped, divided
3 tablespoons vegetable oil
1 tablespoon butter

For the Broth and Add-Ins

2 cups pumpkin diced
2 cups sweet potato diced
2-3 green cooking bananas sliced into rounds
2 pimento peppers diced
4 cloves garlic minced
1 teaspoon black pepper divided
1 teaspoon Caribbean green seasoning
1/2 teaspoon salt
1/4 scotch bonnet pepper whole; optional
Noodles optional, for serving

Instructions

Sauté oil, butter, 2 celery, 2 scallions, and some parsley and thyme leaves with onion in a saucepan over medium-high heat for 4 minutes.
Add shrimp heads and shells, cook for 2–3 minutes.
Add 6 cups water and bring to a boil. Reduce heat to low and simmer 25 minutes, skimming foam occasionally.
Strain the stock into a clean pot; discard solids.
In the same pot, sauté remaining celery, garlic, pimento, scallion, thyme sprigs, and black pepper in 1 tablespoon oil for 4 minutes.
Add carrot, pumpkin, sweet potato, and green banana slices; pour in the strained stock and bring to a boil.
Season with salt, Caribbean green seasoning, and add the whole scotch bonnet pepper; simmer 20–25 minutes until vegetables are tender.
(Optional) Stir in noodles during the last 3 minutes.
Off heat, gently add seasoned shrimp to the broth and cover for 8–10 minutes until shrimp are cooked through.
Taste and adjust salt. Serve hot.

Notes

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 noodles you decide to use. Where I say “Divided” in the ingredient list, divide it evenly in each occasion I mention for the said ingredient.

I used shrimp with the heads and shell on as I wanted those things to make a sort of broth or stock from. So with that in mind, I cleaned and deveined the shrimp and set aside. The shells and head etc, I rinsed under cold water and allowed to drain.

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Caribbean Classics Featured Seafood & Fish Trinidadian Weeknight Dinners

Spicy Geera Shrimp (Caribbean Roasted Cumin)

January 7, 2026April 17, 2025Leave a Comment

I didn’t fully appreciate geera (roasted cumin) until adulthood. Now I use it in so many dishes. This Spicy Geera Shrimp combines smoky roasted cumin with spicy peppers for a quick and vibrant seafood dish. Ready in under 10 minutes, it packs bold Caribbean flavors and is perfect as a lively appetizer or satisfying main. Inspired by Geera Pork often enjoyed with rum, this shrimp version is equally delicious and instantly shareable at parties.

Ingredient Guide

Shrimp: Tender, juicy crustaceans—ideal carriers for geera and spices.
Roasted Cumin (Geera): Provides warm, smoky depth and distinctive Caribbean flavor.
Caribbean Green Seasoning: Herb blend that brings traditional island brightness.
Cumin Seeds: Toasted in oil for added texture and aroma.
Coriander Seeds: Adds citrusy warmth underneath the heat.
Garlic: Lends savory complexity.
Habanero and Wiri Wiri Peppers: Pack intense heat—adjust to your spice preference.
Olive and Vegetable Oil: Used for cooking and flavor layering.
Salt and Black Pepper: Essential seasoning for harmony.
Cilantro and Scallion: Fresh finish that lightens the dish.

Shopping Made Easy

Shrimp are available fresh or frozen in seafood sections.
Geera (roasted cumin) and green seasoning are in Caribbean or international spice aisles.
Scallions come in bunches in the produce section.
Wiri wiri peppers are specialty but Scotch bonnet works well too.

Cooking Notes from the Kitchen

Let seasoned shrimp sit 15–60 minutes to absorb flavors.
Always start spice base on low to avoid burning.
Use a wide pan to cook shrimp in one layer—this helps develop sear.
Serve immediately—overcooking shrimp makes them rubbery.

Is this very spicy?

Yes, this dish is meant to be hot. For milder heat, reduce the peppers or remove seeds.

Can I use other proteins?

Absolutely, chicken cubes or tofu absorb geera beautifully with the same cooking method.

Can I prep this ahead?

Mix shrimp with dry seasonings a few hours ahead. Cook just before serving for best texture.

Is it gluten‑free?

Yes, just confirm your green seasoning is gluten-free.

Spicy Geera Shrimp (Caribbean Roasted Cumin)

A quick and fiery Caribbean-style shrimp dish, flavored with roasted cumin (geera), aromatic spices, and fresh herbs that’s ready in under 10 minutes.

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Prep Time 5

Cook Time 5

Total Time 10

Course Caribbean Classics, Seafood & Fish, Weeknight Dinners

Cuisine Trinidadian

Servings

Ingredients

1 1/2 pounds shrimp peeled, deveined
1 tablespoon roasted cumin powder geera
1 tablespoon Caribbean Green Seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
2 tablespoons vegetable oil
1 tablespoon cumin seeds
1/2 teaspoon coriander seeds
1 habanero pepper sliced, seeds optional
5 Wiri Wiri peppers or Scotch bonnet peppers, sliced
3 cloves garlic diced
1 scallion chopped
2 tablespoons cilantro chopped

Instructions

Season shrimp in a bowl with ½ tablespoons roasted cumin, green seasoning, salt, and pepper. Let rest if time allows.
Stir well and allow to marinate (if you have time) for an hour or so.
Heat olive and vegetable oils in a wide skillet on low. Add cumin seeds, coriander seeds, garlic, habanero, and peppers. Cook 3–4 minutes, stirring often.
Increase heat to medium-high; add shrimp and remaining roasted cumin. Stir-fry quickly for 4–5 minutes until shrimp are just cooked.
Remove from heat; stir in scallion and cilantro.
Taste and adjust salt or heat, then serve immediately.

Notes

Important. This dish is supposed to be spicy, so remember to wash your hands with soap and water immediately after handling the spicy peppers. Additionally, if doing this recipe gluten free, be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

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Beef Recipes Featured Jamaican Soups & Stews Trinidadian

Slow Cooker Caribbean Oxtails

January 7, 2026April 17, 2025Leave a Comment

Slow Cooker Caribbean Oxtails are fall‑off‑the‑bone tender and rich with the traditional seasonings we love, green seasoning, thyme, garlic, scotch bonnet, tomato paste, and hearty aromatics, all stewed into a flavorful, gravy-like sauce.

This “set-it-and-forget-it” slowcooker recipe offers the depth of Caribbean flavor with minimal hands-on time. Perfect for busy days when you want a soulful, satisfying meal without hovering over the stove.

Ingredient Guide

Oxtails: Meaty, collagen-rich cuts that become tender and succulent when slow‑cooked.
Caribbean Green Seasoning: A vibrant herb‑pepper blend that anchors the island flavor.
Garlic, Onion, Ginger, Scallions: Build a deeply aromatic foundation.
Tomato Paste: Adds umami richness and body to the gravy.
Thyme, Scotch Bonnet, Bay Leaf, Star Anise: Infuses warmth, heat, and aromatic accents.
Worcestershire & Soy Sauce: Bring savory depth and slight sweetness.
Caribbean Browning: Deepens color and adds a subtle caramel richness.
Beef Stock Cube & Water: Forms a flavorful cooking liquid.
Brown Sugar: Balances acidity with a touch of sweetness.
Carrot & Tomato: Contribute texture, color, and layered flavor.
Parsley: Adds a fresh herbal finish.

Shopping Made Easy

Ask your butcher to cut oxtails into 1‑inch pieces and trim excess fat.
Caribbean green seasoning is available in your international spice section or homemade for best flavor.
Scotch bonnet peppers vary in heat; remove seeds or substitute milder pepper if preferred.
Worcestershire and soy sauce may contain gluten; check labels if needed.

Cooking Notes from the Kitchen

Lightly wash the oxtails in water with lime for freshness and to remove bone shards.
Browning is optional but adds flavor; this recipe embraces ease with direct slow cooker prep.
Add more water if needed to keep oxtails submerged throughout cooking.
Skim excess fat after cooking to keep the gravy rich but not greasy.

How long should I cook the oxtails?

Cook on high for 5 1/2 hours until fork-tender and falling off the bone.

Can I brown the oxtails first?

Yes, browning adds depth, but this version skips that for simplicity without sacrificing flavor.

Is this gluten‑free?

It can be, just use gluten‑free soy and Worcestershire sauces, and confirm your stock cube is gluten-free.

How do I clean oxtail?

To clean oxtails, rinse them under cold running water and trim off excess fat. Soak briefly in water with lime juice or vinegar, then drain and pat dry. This step helps remove bone shards and freshens the meat before cooking.

Why is lime juice used to clean oxtail?

Lime juice helps remove any residual odors and impurities from the oxtail while brightening the meat. It also acts as a mild acid to freshen and slightly tenderize the meat before cooking.

Slow Cooker Caribbean Oxtails

Set-it-and-forget-it Caribbean-style oxtails slow-cooked with fragrant herbs, aromatics, and hearty gravy for melting tenderness.

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Prep Time 15

Cook Time 5

Total Time 5 15

Course Beef Recipes, Soups & Stews

Cuisine Jamaican, Trinidadian

Ingredients

4-5 lbs oxtails cut, trimmed and washed with water and lime or lime juice
3/4 tablespoon salt
1/4 teaspoon black pepper
1 tablespoon Caribbean Green Seasoning
1 teaspoon Worcestershire sauce
1 Scotch Bonnet pepper optional
2 tablespoon tomato paste concentrated tomato
4 sprigs thyme
1 large tomato diced
2 stalks scallions chopped
3-5 cloves garlic smashed
1 medium onion diced
1/2 teaspoon Caribbean Browning
1 teaspoon dark soy sauce
1 star anise
1 large carrot cut into thick wheels
1 teaspoon grated ginger
1 bay leaf
1 cube beef stock
1 cup water
1 1/2 teaspoon brown sugar
1 1/2 tablespoon parsley chopped fine

Instructions

In a slow cooker add Oxtail (4 pound).
Season with Salt (3/4 tablespoon), Dark Soy Sauce (1 teaspoon), Fresh Ginger (1 teaspoon), Tomato Paste (2 tablespoon), Green Caribbean Seasoning (1 tablespoon), Worcestershire Sauce (1 teaspoon), Ground Black Pepper (1/4 teaspoon), Fresh Thyme (4 sprig), Scallion (1 bunch), Garlic (3 clove) and Onion (1).
Add in the Tomato (1), Carrot (1), Star Anise (1), Bay Leaf (1), Scotch Bonnet Pepper (1), West Indian Browning (1/2 teaspoon), Beef Stock Cube (1) and Water (1/2 cup).
Mix everything well and add Brown Sugar (1 1/2 teaspoon).
Set your slow cooker on high and let it cook for 5 1/2 hours.
Remove the bay leaf, sprigs of thyme and star anise.
Remove the meat from the gravy and set aside.
Skim the fat off the gravy and add it to a pan set over medium heat.
Whisk it continuously to reduce the sauce.
Strain the gravy and reduce further. Add in the Fresh Parsley (1 tablespoon).
Pour the sauce over the oxtail. Serve and enjoy!

Notes

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 soy sauce, browning and Worcestershire sauce. Remember to wash your hands with soap and water immediately after handling Scotch Bonnet peppers.

Place the prepared oxtails (get your butcher to cut it for you – 1 inch pieces) into a large bowl or in the crock pot you’ll be using. For better results you can season and marinate this overnight. I didn’t.

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Chicken Recipes Featured Sunday Dinners Weeknight Dinners

Simple Garlic Rosemary Roasted Chicken

January 7, 2026April 17, 2025Leave a Comment

Simple Garlic Rosemary Roasted Chicken is one of those classic recipes that fills the kitchen with a comforting, irresistible aroma, promising a delicious meal even before you taste a bite. This version features a flavorful herb-garlic marinade of rosemary, garlic, lemon zest, and pimento pepper, all roasted to create juicy meat and perfectly crisp skin. It’s straightforward enough for any day but impressive enough to feel like a special treat.

Roasted rosemary garlic chicken in a cast iron pan on the stove

Ingredient Guide

Whole Chicken: A 3–4 pound bird provides tender meat and golden, crispy skin.
Fresh Rosemary: Adds pine-like, fragrant notes; chopped and also added to the cavity for extra flavor.
Garlic: Crushed for sharp, savory depth.
Pimento Pepper: Traditional Caribbean spice that adds mild heat and aromatic sweetness.
Lemon (zest & juice): Brightens the marinade and helps tenderize.
Olive Oil: Helps herbs and seasoning adhere and promotes golden roasting.
Salt & Black Pepper: Simple seasoning to enhance all flavors.

Shopping Made Easy

Look for a whole chicken between 3 and 4 pounds for optimal roasting.
Fresh rosemary sprigs are best for fragrant flavor; find them in the produce section.
Pimento peppers may be sold as cherry peppers; use a mild variety if unavailable.
Check your pantry to ensure olive oil, garlic, salt, and pepper are on hand.

Cooking Notes from the Kitchen

Tying the legs and tucking the wings help the chicken roast evenly.
Basting every 15 minutes keeps the meat moist and helps develop a rich golden skin.
Letting the chicken rest for about 10 minutes after roasting locks in juices for tender results.

Is it gluten-free?

Yes, this recipe is naturally gluten-free as long as all ingredients are pure and uncontaminated.

Can I use chicken parts instead of a whole bird?

Absolutely, use drumsticks, thighs, or breasts; just adjust roasting time accordingly.

Simple Garlic Rosemary Roasted Chicken

A tender, flavorful roast chicken infused with garlic, rosemary, lemon, and fragrant Caribbean-style pimento pepper; perfectly golden and delicious.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Chicken Recipes, Sunday Dinners, Weeknight Dinners

Servings

Ingredients

1 whole chicken 3–4 pounds
1 tablespoon fresh rosemary chopped, plus extra for cavity
4 cloves garlic chopped
1 pimento pepper chopped, or substitute celery pepper
1 lemon zestedd and juiced
2 tablespoons olive oil
3/4 teaspoon salt
1/4 teaspoon black pepper

Instructions

Preheat oven to 400 °F (200 °C).
In a small bowl, mix rosemary, garlic, chopped pimento pepper, lemon zest and juice, olive oil, salt, and pepper.
Brush the marinade all over the chicken and inside the cavity; stuff with extra rosemary and lemon pieces. Tie legs and tuck wings.
Place chicken breast-side up on the middle rack; roast uncovered. Baste every 15 minutes with accumulated juices.
Roast for about 1 hour, or until the internal temperature reaches 165 °F (74 °C) in the thickest part.
Let the chicken rest for 10 minutes before carving to retain juices.

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Breakfast Caribbean Classics Featured Jamaican Vegan

Delicious Vegan Ackee and “Saltfish”

January 7, 2026April 16, 2025Leave a Comment

Vegan Ackee and “Saltfish” reimagines Jamaica’s national dish for plant-based diets, using ackee fruit and hearts of palm for a delicious, comforting meal. Inspired by Caribbean roots and crafted with love, this breakfast staple is bright, flavorful, and entirely vegan. With buttery ackee, tender veggies, and flaky hearts of palm that mimic salted fish, it offers a nostalgic taste of home, even without cod.

This version is perfect for anyone craving a traditional Jamaican breakfast with a modern, health-conscious twist. It’s a great dish to share on weekends, impress guests with Caribbean flair, or add variety to your weekday rotation.

Ingredient Guide

Ackee: Jamaica’s national fruit, with a creamy texture like scrambled eggs when cooked.
Hearts of Palm: Firm, mildly flavored veggie that shreds like saltfish and absorbs seasoning beautifully.
Garlic, Onion, Bell Pepper, Tomato, Scotch Bonnet, Thyme, Scallion: Build a deeply aromatic, colorful base.
Coconut Oil: Adds richness and helps sauté the vegetables.
Salt & Pepper: Balance flavors.
Optional Kelp or Seaweed Flakes: Enhance the “sea” flavor in the hearts of palm.

Shopping Made Easy

Find canned ackee in Caribbean or international aisles—drain and rinse before cooking.
Hearts of palm are available in jars or cans in the produce or international section.
Adjust the amount of scotch bonnet based on your spice tolerance.
Check the expiry date—fresh flavors come from well-preserved canned goods.

Cooking Notes from the Kitchen

Drain and rinse both ackee and hearts of palm thoroughly before cooking.
Cook vegetables first until soft, then gently stir in ackee and hearts of palm to avoid breaking the ackee chunks.
Use kelp flakes or nori for a seafood hint if you miss saltfish.

What is ackee and where can I buy it?

Ackee is Jamaica’s national fruit, creamy and mild, found canned in Caribbean or international aisles.

Can hearts of palm really replace saltfish?

Yes, when shredded and seasoned, hearts of palm mimic saltfish’s flaky texture and absorb flavors beautifully.

Is this dish gluten-free and vegan?

Absolutely, it’s dairy-free, meat-free, and gluten-free as long as kelp flakes or seasonings don’t contain additives.

How spicy is authentic vegan ackee?

Typically moderately spicy from scotch bonnet; adjust the pepper for milder or bolder heat.

What can I serve with vegan ackee and saltfish?

It’s delicious with fried plantains, breadfruit, dumplings, callaloo, or avocado, traditional Jamaican pairings.

Delicious Vegan Ackee and “Saltfish”

A plant-based take on the iconic Jamaican dish, blending creamy ackee with flaky hearts of palm in a savory, spicy sauté.

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Prep Time 20

Cook Time 20

Total Time 40

Course Breakfast, Caribbean Classics, Vegan

Cuisine Jamaican

Ingredients

1 can ackee drained and rinsed
1 can hearts of palm 14 oz., drained and rinsed
2 tablespoons coconut oil
4 cloves garlic finely diced
1/2 cup onion diced
1/2 cup bell pepper diced
2 tomatoes diced
1/2 Scotch Bonnet pepper finely chopped; or to taste
3 sprigs fresh thyme leaves only
3 scallions sliced
Salt to taste
black pepper to taste
1 teaspoons kelp or seaweed flakes; optional for “sea” flavor

Instructions

Heat coconut oil in a large skillet over medium heat. Sauté garlic, onion, and bell pepper until softened, about 5 minutes.
Add tomatoes, scotch bonnet, and thyme leaves, and cook another 3 minutes.
Gently stir in ackee and hearts of palm. Cook for 5–7 minutes until warm and blended.
Season with salt, pepper, and optional kelp flakes.
Stir in scallions, cook 1 minute more, then remove from heat. Serve hot.

Notes

If making this recipe gluten free be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

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Easy Caribbean Recipes Featured Soups & Stews Vegetarian

Easy Stewed Pigeon Peas

January 7, 2026April 16, 2025Leave a Comment

In the Caribbean, we’re known for taking our time in the kitchen. Many of our dishes are simmered low and slow to build that deep flavor we love. But let’s be real, sometimes we just don’t have the time. That’s why I came up with this Easy Stewed Pigeon Peas recipe. It’s packed with the same bold flavor, but comes together in under 30 minutes using pantry staples.

Instead of soaking and boiling dried pigeon peas for hours, I reach for canned peas—green or dry will do. I pair them with stewed tomatoes (the kind with celery and onion already in there), and round things out with fresh thyme, Caribbean green seasoning, a touch of brown sugar, and a bit of browning for color. It’s all about layering those flavors to create something rich, hearty, and 100% satisfying.

You can serve this with rice, roti, or on its own as a side dish. And if you’ve got some pumpkin, sweet potato, or carrots on hand, toss them in to bulk it up. This is comfort food with Caribbean soul, made weeknight-friendly.

Ingredient Guide

Pigeon Peas: Canned pigeon peas offer authentic taste and are ready in minutes.
Stewed Tomatoes with Celery and Onion: Provide depth and texture without extra prep.
Onion and Garlic: Build a savory aroma that forms the stew’s flavor base.
Thyme and Parsley: Fresh herbs enhance the stew with earthy, aromatic notes.
Olive Oil: Used to sauté and meld flavors together.
Black Pepper: Adds subtle, warm seasoning.
Caribbean Green Seasoning: Infuses traditional island spice layers.
Brown Sugar: Balances acidity with a touch of sweetness.
Vegetable Stock Cube: Boosts umami for rich, savory depth.
Water: Adjusts consistency for stewing comfort.
Caribbean Browning: Provides depth of color and mellow caramel tones.

Shopping Made Easy

Canned pigeon peas are ideal for quick preparation and real Caribbean flavor.
Stewed tomatoes with added vegetables create a flavorful base with no extra chopping.
Olive oil, herbs, and seasonings are pantry staples you likely already have.
Use Caribbean browning and green seasoning for traditional aroma and color, which are available in West Indian aisles.

Cooking Notes from the Kitchen

Rinse the canned peas to reduce sodium and preserve firm texture.
Sauté onion, garlic, and thyme over medium heat to gently awaken the flavors.
Bring the stew to a rolling boil before simmering to evenly cook ingredients.
Leave the lid slightly ajar while simmering to thicken the sauce without losing liquid.
Taste and adjust seasoning at the end since stock cubes and tomatoes may add salt.

Can I use dried pigeon peas instead?

Yes—soak and cook dried peas until tender first, but note it will significantly increase cooking time.

What substitutes work for green seasoning?

Blend scallion, garlic, parsley, and thyme as a fresh seasoning alternative.

Can I add vegetables to this stew?

Yes, root vegetables like pumpkin, sweet potato, or carrot are great additions—just adjust water and simmer time accordingly.

Is this stew vegetarian?

Yes, provided you use a plant-based or no stock cube.

What else can I serve with this dish?

Serve with rice, roti, or boiled ground provisions, such as cassava, green bananas, or sweet potatoes, for a complete Caribbean-style meal.

Easy Stewed Pigeon Peas

A delicious and fast-cooking version of Caribbean stewed pigeon peas with pantry staples and bold flavors.

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Prep Time 5

Cook Time 25

Total Time 30

Course Easy Caribbean Recipes, Soups & Stews, Vegetarian

Ingredients

1 tablespoon olive oil
1 medium onion diced
2 cloves garlic smashed
2 sprigs thyme
1/4 teaspoon black pepper
1 can pigeon peas rinsed
1 can tomato accents with liquid
1 teaspoon Caribbean green seasoning
1/4 cup water
1 tablespoon brown sugar
1/2 teaspoon Caribbean browning
1 vegetable stock cube
1 tablespoon parsley chopped

Instructions

In a saucepan add Olive Oil (1 tablespoon) and set to low heat.
Add Onion (1), Garlic (2 clove), Freshly Ground Black Pepper (1/4 teaspoon), and Fresh Thyme (2 sprig). Cook for 2-3 minutes.
Add the Pigeon Peas (14 ounce) to the pan.
Add Stewed Tomatoes (14 ounce) and mix all the ingredients together. Simmer on high heat.
Add in the Fresh Parsley (1 tablespoon), Brown Sugar (1 tablespoon), West Indian Browning (1/2 teaspoon), Water (1/4 cup), Green Caribbean Seasoning (1 teaspoon) and break in a Vegetable Bouillon Cube (1).
Let it gently boil for 10-15 minutes.
Taste to adjust seasoning as needed. Serve and enjoy!

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Lentils And Split Peas Dhal in a white bowl with a pepper in the middle

Featured Soups & Stews Trinidadian Vegan Vegetarian

Lentils and Split Peas Dhal (Trini Lentil Dhal)

January 7, 2026April 16, 2025Leave a Comment

This Lentils and Split Peas Dhal (Trini Lentil Dhal) brings together two pantry staples for a warming, protein-rich stew that tastes like home. I still recall lining up in my grandmother’s kitchen with bowl in hand, waiting for my first serving—a memory that inspired this version. Here, yellow split peas meet lentils in an easy, flavorful dhal that simmers for depth but still comes together with minimal effort.

Seasoned with garlic, turmeric, and black pepper, then finished with aromatic garlic-infused oil, this dhal is warming and satisfying. It’s vegan, vegetarian-friendly, gluten-free (with the right stock), and perfect with rice, roti, or even on its own as a soup. For more convenience, portion and freeze the leftovers; you’ll thank me later.

Ingredient Guide

Yellow Split Peas: Break down into a creamy base while still providing texture.
Lentils: Boost the protein and add depth—no need to soak.
Garlic: Divided between the pot mix and finishing oil for layered flavor.
Turmeric: Adds color and anti-inflammatory benefits, with mild earthiness.
Onion: Only a small slice, enough to enhance the broth’s savory base.
Hot Pepper (Habanero or Scotch Bonnet): Optional—you control the heat.
Water: The primary cooking liquid—adjust for desired thickness.
Vegetable Oil (or olive oil): Adds richness in the tempering step.
Salt & Black Pepper: For seasoning—start light and adjust after cooking.

Shopping Made Easy

Yellow split peas and lentils are widely available in most grocery aisles.
Fresh garlic and turmeric will enhance flavor, but powdered turmeric works too.
Use vegetable stock instead of water if you prefer more depth—just check for gluten.
Include hot pepper for Caribbean spice or omit for mild flavor.

Cooking Notes from the Kitchen

Skim floating particles during simmering for a clean broth.
A wire whisk or swizzle stick helps break down peas without over-blending.
For a froth-free finish, avoid using high-speed immersion blenders.
Temper garlic in hot oil at the end to add aroma and caramelized flavor.
Freeze dhal in portions for a quick, comforting meal—thaw gently before reheating.

Do I have to soak the peas and lentils?

No. They cook thoroughly in the 80-minute simmer, or about 15 minutes in a pressure cooker.

How thick should my dhal be?

It should be thick and soup-like. Add water if it becomes overly thick, or simmer uncovered to reduce excess liquid.

How spicy is this dhal?

It’s mild by default—add extra hot pepper or seeds if you want more kick.

Can I make this dish gluten-free?

Yes. Just ensure any stock you use is certified gluten-free.

What can I serve with dhal?

Great with rice, roti, curry dishes, or even with salted fish or choka for a full Caribbean meal.

Lentils and Split Peas Dhal (Trini Lentil Dhal)

A comforting Caribbean dhal made with yellow split peas, lentils, garlic, turmeric, and a fragrant garlic oil finish, perfect with rice or roti.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Soups & Stews, Vegan, Vegetarian

Cuisine Trinidadian

Ingredients

1 cup yellow split peas
1 cup lentils
4 cloves garlic divided; 2 diced, 2 sliced
3/4 teaspoon salt
3/4 teaspoon turmeric
1/4 small onion sliced thin
1/4 teaspoon black pepper
1/2 hot pepper optional
8 cups water adjust as needed
3 tablespoon vegetable or olive oil

Instructions

Rinse split peas and lentils thoroughly; drain.
Bring 8 cups water to boil in large pot. Add lentils, split peas, onion, 2 diced garlic cloves, turmeric, salt, black pepper, and hot pepper (if using).
Reduce to a gentle simmer with lid slightly ajar. Cook about 80 minutes (or 15 minutes in pressure cooker), stirring occasionally and skimming any foam.
Once peas are soft but still holding shape, whisk gently to break down some into a thick stew.
In a small frying pan, heat oil. Add remaining 2 garlic slices and fry until edges darken.
Carefully pour hot garlic oil into dhal over the garlic. Stir and taste. Adjust salt as needed.
Serve hot with rice, roti, or as a bowl of soup.

Notes

It’s easier to add more salt if necessary than remove excess salt. So at the end, do taste to see if there’s enough to your liking. It took me a few tries of making this before I got the salt just right. I added too much at the start and had to work with salty dhal. So take my advice and start with a little and add accordingly.

BTW for some reason this goes a bit more salty when it cools down.

I started with 8 cups of water, but if you find that it becomes overly thick, feel free to add more.

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Featured Grilling Sauces, Condiments & Marinades Trinidadian

Homemade Tamarind BBQ Sauce

January 7, 2026April 16, 2025Leave a Comment

One of the first personalized BBQ sauces I ever made was this tamarind BBQ sauce. In the process, I learned the foundation of making good tomato-based BBQ sauces. Using a less glamorous fruit from the Caribbean called tamarind (in Trinidad and Tobago, we refer to it as tambran) adds a wonderful jolt of true Caribbean vibe to this versatile BBQ sauce, which can also be used as a dipping sauce. The final taste will surely excite your taste buds.

Ingredient Guide

Tamarind Pulp: Provides the signature tangy flavor; soak in hot water to create a concentrated liquid.
Brown Sugar: Adds sweetness and depth; adjust to taste.
Cider Vinegar: Introduces acidity that balances the sweetness.
Sweet Onion: Contributes a mild, aromatic base to the sauce.
Ketchup: Forms the tomato base of the sauce, adding sweetness and body.
Worcestershire Sauce: Adds umami and depth of flavor.
Molasses: Provides a rich, bittersweet note that enhances the sauce’s complexity.
Yellow Mustard: Introduces tanginess and a hint of spice.
Scotch Bonnet Pepper: Adds heat; use sparingly to control spiciness.
Black Pepper: Enhances the overall flavor with a mild heat.
Ground Allspice: Adds warm, peppery notes characteristic of Caribbean cuisine.
Olive Oil: Used for sautéing the onions and adds a subtle richness.
Salt: Balances the flavors.
Grated Ginger: Offers a zesty kick that complements the tamarind.

Shopping Made Easy

Tamarind Pulp: Found in international or Asian markets; look for seedless varieties for convenience.
Scotch Bonnet Peppers: Available in Caribbean or international grocery stores; habanero peppers can be a substitute.
Spices: Allspice, ground ginger, and black pepper are commonly found in the spice aisle.
Condiments: Ketchup, Worcestershire sauce, molasses, and yellow mustard are standard pantry items.

Cooking Notes from the Kitchen

Preparing Tamarind Pulp: Soak tamarind pulp in 1 to 1½ cups of hot water to create a concentrated liquid.
Handling Scotch Bonnet Pepper: Wear gloves when handling to avoid skin irritation; remove seeds to reduce heat if desired.
Simmering the Sauce: Cook the sauce slowly to allow flavors to meld; it will thicken as it cools.
Storage: Store the cooled sauce in sterilized glass containers in the refrigerator; it will keep for at least a couple of months.

Homemade Tamarind BBQ Sauce

This tangy and spicy tamarind BBQ sauce is a Caribbean favorite, perfect for adding a burst of flavor to grilled dishes or as a dipping sauce.

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Prep Time 15

Cook Time 45

Total Time 1

Course Grilling, Sauces, Condiments & Marinades

Cuisine Trinidadian

Servings

Ingredients

1/4 cup brown sugar packed
1/4 cup cider vinegar
1 large sweet onion diced
2 cups ketchup
1/4 cup Worcestershire sauce
2 tablespoons molasses
2 tablespoons yellow mustard
1 Scotch bonnet pepper finely chopped, seeds removed for less heat
1/2 teaspoon black pepper
1/2 teaspoon ground allspice
1 tablespoon olive oil
1/2 teaspoon salt
1 tablespoon grated ginger
3/4 cup tamarind pulp

Instructions

Place tamarind pulp in a bowl and pour over 1 to 1½ cups of hot water. Let it soak while you prepare the other ingredients.
In a deep saucepan on medium heat, pour in Olive Oil (1 tablespoon), then add the large onion. Turn the heat down to low and let this slowly cook for 5 minutes, stirring often.
Add black pepper and ground allspice to the onions. Cook for 1–2 minutes, stirring constantly, to toast the spices and release their flavors.
Increase heat to medium and add ketchup, Worcestershire sauce, molasses, yellow mustard, Scotch bonnet pepper, salt, and grated ginger. Stir to combine and bring to a gentle boil.
While the sauce is heating, use a fork to break up the soaked tamarind pulp, then use your fingers to massage it, releasing the pulp into the water.
While the sauce is heating, use a fork to break up the soaked tamarind pulp, then use your fingers to massage it, releasing the pulp into the water.
Strain the tamarind liquid into the saucepan, discarding any solids.
Remove the sauce from heat and allow it to cool completely. Transfer to sterilized glass containers and store in the refrigerator.
Use this sauce for grilling, a dipping sauce for your chicken fingers or for burgers. Store in glass containers in the fridge and it will remain good for at least a couple months. Enjoy!

Notes

You’ll need between a cup and a cup and half of hot water to prepare the tamarind pulp into a liquid form. You can certainly add some cinnamon and fresh herbs to personalize this Tamarind BBQ Sauce if you like. When using the scotch bonnet pepper try to wear gloves as the oils can be painful on your bare skin and try not to use the seeds, since that’s where a lot of the heat is.

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Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I make this gluten-free?

What else can I substitute for callaloo?

How do I control the heat?

Can I skip the oven step?

Is this stew suitable for meal prep?

Caribbean Ratatouille (Ital Vegetable Stew)

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What duck should I use?

Is amchar masala necessary?

How spicy is it?

Can I make this ahead?

What’s the best way to serve it?

Ultimate Curry Duck

Ingredients 1x2x3x

Instructions

Notes

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is bitter melon?

How bitter will Carilie be?

Can I skip the shrimp?

Is this gluten-free?

Caribbean Shrimp and Carilie (Bitter Melon) Stir-Fry

Ingredients

Instructions

Notes

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is callaloo?

Can I use spinach instead of callaloo?

How spicy is this dish with scotch bonnet peppers?

What can I serve with Jamaican Callaloo with Ground Turkey?

Jamaican Callaloo with Ground Turkey

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is broff in Caribbean cooking?

Can I omit the shrimp heads and shells?

How can I reduce spice levels?

Is the broff gluten-free?

What can I serve with broff?

Shrimp Broff (Caribbean Shrimp Soup)

Ingredients 1x2x3x

For the Shrimp Stock

For the Broth and Add-Ins

Instructions

Notes

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Is this very spicy?

Can I use other proteins?

Can I prep this ahead?

Is it gluten‑free?

Spicy Geera Shrimp (Caribbean Roasted Cumin)

Ingredients 1x2x3x

Instructions

Notes

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

How long should I cook the oxtails?

Can I brown the oxtails first?

Is this gluten‑free?

How do I clean oxtail?

Why is lime juice used to clean oxtail?

Slow Cooker Caribbean Oxtails

Ingredients

Instructions

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients