vegan Archives | Page 4 of 5 | CaribbeanPot.com

Choka.. a spicy condiment made from roasted vegetables and hot peppers (as hot as you can handle) is one of those delectable vegan dishes we enjoy in the Caribbean. While most chokas are meant to be as spicy as you can tolerate and very basic.. usually made with one vegetable (like eggplant or tomato) , this Murtani is meant to be SPICY and made with a combination of fire grilled vegetables, as you’re about to see.

You’ll Need…

1 medium eggplant
2 large tomatoes
2 scallions
2 Cubanelle peppers
8-10 scotch bonnet peppers
1 head garlic
8-10 okra
1/2 teaspoon salt
3 tablespoon olive oil (divided)
1/3 large onion
3 leaves shado beni (optional)

Important! While it’s recommended that an open flame (charcoal, propane etc) fire is used for grilling off the vegetables, you can certainly do this in a very high indoor oven as well. Keep the seeds of the scotch bonnet to maintain the heat level and remember to wear gloves and wash your hands immediately after with soap and water.

In this recipe (watch the video below) I’m using my Coal Pot to grill off everything. Something my great grandmother and her ancestors would traditionally use to grill and cook on.

Basically all you’re doing is grilling everything until they are charred and in the case of the tomatoes and eggplant.. cooked all the way through. To assist with cooking faster, I did make some deep cuts into the eggplant.

For the garlic, I cut off the root end to expose the garlic, then I drizzled on 1 tablespoon of the olive oil and wrapped it in foil. This will allow for the garlic to roast evenly on the fire and take on a lovely sweet flavor.

After everything was fire roasted, I went inside and scraped off any excess char and with the Cubanelle peppers (optional as it’s not traditionally used) as they cooled, the skin came off easily (same for the tomatoes).

Remove the stems off the peppers and okra and discard.. and be sure to remove the stem area of the tomato as it can be very tough. Cut the eggplant down the center and scoop out the lovely flesh. Place all of this into your food processor, along with the salt.

Pulse to achieve a chunky consistency. Then scrape into a deep bowl. Top with thinly sliced onions.

The final step is to CHUNKAY! Basically heat the remaining olive oil until you see whispers of smoke, then pour it directly over the sliced onions. Give it all a mix and top with the finely chopped Shado Beni.

Don’t forget to taste for salt yea! Yes, this is meant to be VERY spicy, but you can certainly tailor it to your own liking. A great side for curry dishes or grab some hot Sada roti and dip in.

Gluten Free Sauces & Condiments Vegetarian

Caribbean Pineapple Peppersauce (hot sauce).

May 28, 2025November 17, 20191 Comment

With another season of abundant peppers in my garden and with all the requests for more peppersauce (hot sauce) recipes, I thought I’d share one influenced by the amazing CoCoPine Sauce that my good friend (and chef) Barry B market in the Caribbean. Chef B’s is a bit more complex and it reflects in the overall flavor. However this version can hold it’s own and will tantalize your taste buds.

You”ll Need…

3/4 small pineapple
10-15 assorted hot peppers
1/2 teaspoon salt
2 lemons (juice)
1 teaspoon grated horseradish
4 large cloves garlic
4-6 leaves shado beni (culantro)

Important: Wear gloves and wash your hands immediately after handling such hot peppers. If you cannot source Shado Beni (chadon beni) feel free to use cilantro (coriander) . To tame the heat you can remove and discard the seeds and white membrane surrounding the seeds of the peppers and discard.

Basically all you have to do at this point is to prep the ingredients. Wash and remove the stems off the peppers (you can give them a rough-chop if you wish). Peel, core and cube the pineapple, then juice the lemons. And finally.. grate the horseradish.

Please everything into the food processor or blender that you’re using to make the puree. Keep in mind that you can make this smooth or as I prefer, a bit chunky. Thus the reason I went with using a food processor. Feel free to give the Shado beni a rough chop too.

Since I wanted a bit of chunky consistency, I went ahead and pulsed the food processor. Stopping to scrape down the sides a couple times. Be sure to have the windows in your kitchen open as the scent of the peppers can be a bit overwhelming.

It’s that simple. An incredibly fiery and tasty peppersauce one would expect from the Caribbean. I used a combination of Ghost, Habanero, Scotch Bonnet, Chocolate and Scorpion peppers. Watch the video below for the exact peppers I used. Feel free to use peppers you can handle and/or have available in your region.

Place in a clean container and store in the fridge. You will notice that after a week or so the heat will subside, the flavor of the pineapple will decrease and you may need to add a bit more salt. This is all natural. For a more pronounced pineapple flavor you can go in a with a pineapple juice reduction.

Gluten Free Sauces & Condiments Vegetarian

A NEW Take On The Humble Tomato Choka.

May 28, 2025September 5, 2019Leave a Comment

Without a doubt, Tomato Choka (say .. tomatoes choka) is one of the most tasty ‘simple’ dishes you’ll ever enjoy. In this case, fire roasted (boiled, oven roasted or even microwaved) tomatoes are crushed along with salt, garlic and hot peppers, then thinly sliced onions are added, before heated oil is poured over it all and mixed. I guess this would be the English Caribbean version of a salsa?

You’ll Need…

10 medium tomatoes
2 green scotch bonnet peppers (adjust to your liking)
6-8 cloves garlic
1 large onion (divided)
2 tablespoon cilantro (chopped)
1 1/2 tablespoon olive oil
3/4 teaspoon salt (adjust)

Important! Please wash your hands with soap and water immediately after handling such hot peppers. To control the heat a bit, you can always leave out the seeds and white membrane surrounding the seeds. I used “green” scotch bonnet peppers as I much prefer the flavor and gentle heat from them.

Fire roast the tomatoes and peppers as you would normally do if making the choka the traditional way. May I recommend you gently char the peppers as it will add a lovely smoky flavor to the heat. The tomatoes will take about 5-10 minutes, depending on the size of them and how direct they are over the flame. Be sure to flip them around so all sides gets cooked/charred evenly.

Place 1/2 the onion (rough chop) into the food processor, the garlic, roasted peppers (remove the stems and discard) and add the now roasted tomatoes. You can wait a few minutes to allow the tomatoes to cool as bit and remove as much of the charred skin and discard before adding to the food processor. Top with the salt and puree.

After a minute or so on high, add the cilantro (give it a rough chop first), then give the processor a few pulses and this part is complete.

Pour this puree into a large bowl and top with the remaining onion sliced as thin as you can get it. Heat the olive oil on a medium flame and as soon as you start seeing smoke, pour it over the onion. This step is called Chunkay! It’s meat to temper the onion flavor throughout the choka and take away the harsh flavor of the onion.

Give the tomato choka a good mix and serve wit hot roti, pita or top your favorite crusty bread with some and enjoy. Be sure to taste for salt and adjust accordingly, as some tomato can be very tart. This is a classic vegan dish which also happens to be gluten friendly as well.. well unless you eat it with a non gluten friendly bread. Serve warm!

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegan

The Ultimate Split Peas Dhal (kale & spinach) #Vegan

May 28, 2025June 29, 2019Leave a Comment

This island boy luv me some dhal.. that rich thick soup packed with tropical flavors, but made with very simple and cheap ingredients. Great on it’s own (cup of dhal) or as a side to rice and curry dishes. Dhal is very comforting and so simple to make. Here’s my take on this iconic dish with added spinach and kale, instead of the traditional use of “poi bhagi’ aka Malabar Spinach. Basically I’m using ingredients which are readily available to me here in Canada.

You’ll Need…

4 cups yellow split peas
1 tablespoon turmeric
12-14 cups water
3/4 tablespoon salt (adjust)
1/2 medium onion (diced)
8-10 cloves garlic (divided)
1/2 scotch bonnet pepper
1/2 teaspoon black pepper
2-3 cups baby spinach
2-3 cups baby kale
2 tablespoon olive oil
1/2 teaspoon cumin seeds

Important! Please go though the full list of ingredients to make sure they meet with your #Vegan #GlutenFree and/or Vegetarian dietary requirements. If you find that it gets too thick, feel free to add a bit more water. No, don’t use stock as it will ruin (IMHO) the flavor.

Bring the water to a boil in a LARGE pot. As this happens, it would be a great time to wash the split peas (watch the video below). Basically all you’re doing is rinsing the peas in cool water, while using your hands/fingers to massage the grains. This will create cloudy water.. drain and repeat until this water runs clear.

As the water comes to a full boil, add the washed split peas and turmeric and bring back up to a boil. Then skim off any frothy stuff at the top and discard. After-which you can add the onion, 1/2 the garlic, black pepper, salt and scotch bonnet pepper. (use as much spicy pepper as you can handle and remember to wash your hands with soap and water immediately after)

Reduce to a simmer and let that cook for about an hour and twenty minutes or until the peas are tender and start falling apart. It’s now time to make sure the dhal is smooth. I used a wooden swizzle stick to achieve this. Feel free to use a wire whisk or electric immersion blender. If using the blender may I suggest that you “pulse” as if it goes continuous it will add too much air to the dhal and it will take on a frothy texture.

Now ad the washed (and drained) baby kale and spinach to the pot and stir well. The residual heat in the pot will be enough to fully cook the greens. Take the pot of the stove and set aside.

In a small frying pan, heat the olive oil (high heat) then go in with the remaining garlic and the cumin seeds. Cook until almost burnt.. then pour over the dhal (this is called “chunkay). This step will add a lovely layer of further flavor. You MUST do this or your dhal will be lame. Stir well to incorporate everything.

Taste for salt and adjust… ENJOY!

I forgot to mention, this is a HUGE pot of Dhal, so I usually freeze the rest for use later in the week when I need my next hit of Split Peas Dhal. If you do freeze, reheat on a very low heat on the stove top.. add a bit of water to the pot.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Side Dishes Vegetarian

Strawberry Chow (Spicy pickle / salad) Recipe.

May 27, 2025April 1, 20192 Comments

If you grew up in the Caribbean, especially the Southern Caribbean, “Chow” would have been a key part of your childhood experience. A spicy pickle loaded with Garlic and Citrus juice, along with Scotch Bonnet Peppers. Usually half-ripe mango is the key ingredient, but we use just about any fruit we can find and when all fails, we even use cucumber. With a good batch of fresh strawberries from my garden (watch the video) and since they were a bit tart, I thought I’d rock a quick chow.

You’ll Need…

– 2 lbs strawberries (green and red mix)
– 1 clove garlic
– 1/2 teaspoon sea salt
– 1/2 orange (juice)
– 1/2 medium red onion (sliced thin)
– 1 scotch bonnet pepper (crush or sliced thin)
– 2 tablespoon cilantro
– 1/2 lime (juice)

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. Be sure to wash your hands immediately after handling such hot peppers as Scotch Bonnets. I added some tomato to the chow (yellow cherry) but that is totally optional.

Since this is a pretty basic recipe I didn’t take the usual step by step pics you normally get. However there is the video below you can follow along with.

Wash and trim your strawberries. If they are large you can cut them in 1/2 if you wish and if you prefer to remove the stems, by all means do so.

Crush the garlic with the salt and juice of the orange.

It’s now time to assemble. Place the prepared strawberries into a large bow, top with the garlic puree, then add the thinly sliced onion, followed by thinly sliced Scotch Bonnet Peppers. Remember you can leave out the seeds if you’re overly concerned about the raw heat and you may also crush the scotch bonnet along with the garlic if you wish. I like leaving it sliced thinly as one can identify the pepper and avoid if necessary.

Add the cilantro (we’d normally use Shado Beni on the islands) along with the lime juice and give it all a good mix. Place in the fridge to marinate for 30 minutes, then enjoy. Best enjoyed with adult beverages (Smile). Feel free to add some freshly ground black pepper if you wanted.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegetarian

Caribbean Ratatouille (ital vegetable stew).

May 26, 2019March 31, 2019Leave a Comment

Last fall I did one of my favorite ways to put vegetables from my garden (and fridge) to use, in what I like to refer to as being a Caribbean take on Ratatouille… and I documented it to share with you. Very much like the outstanding Ital food I remember eating as kid at the Ital restaurant in San Fernando Trinidad (Pleasantville / Mon Repos area). While I’m very much a carnivore, this vegan dish is absolutely delicious and something I look forward to making/eating.

You’ll Need..

4- 6 cups eggplant (cubed)
2 stalks celery (chopped)
2 sweet bell peppers (1/2 of each, diced)
1/2 scotch bonnet pepper (green one)
4 medium tomato (diced)
5 sprigs thyme
2 sprigs basil
1 medium red onion (diced)
2 spring onion (chopped)
1/2 teaspoon black pepper
1 1/4 tablespoon salt (divided)
1 tablespoon tomato paste
3 tablespoon olive oil
5-8 okra (sliced)
2-3 cups Swiss chard (chopped)
2 cups Jamaican callaloo (chopped)
4 cloves garlic (smashed)
3/4 cup coconut milk
1 medium Christophene (cho cho)
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.

Wash and prep all the vegetables. I used the stems of the Swiss Chard, but not the Jamaican Callaloo (choria bhagi) as I find that they can be a bit too tough. The eggplant were cut into 1/2 inch cubes, then placed in a drainer and topped with 1/2 tablespoon salt. Then allowed to sit on the counter for about 30 minutes. This will help remove some of the moisture from the eggplant and in doing so, some of the bitterness. You’ll notice that I did keep the skin on them. Please watch the video below to see how I prepared all the vegetables.

Then rinse the eggplant with cool water and pat dry with paper towels to remove the salt. In a deep oven-proof pan, heat the oil on a medium flame and fry-off the eggplant. You may need to do this in 3 batches as to not crowd the pan. It will take about 5-7 minutes to get golden edges each time. Set aside the eggplant after you’ve fried them. As the eggplant cooks, feel free to prep the other ingredients.

With the Christophene you’ll need to peel and remove the core, then dice. There should still be some oil in the bottom of the pot (if not add a teaspoon or so) and go in with the tougher vegetables… heat on low. Start with the Christophene, followed 2 minutes later by the bell peppers, then 2 minutes later you can add the Swiss Chard stems (cut thin), the spring onion (bulb cut in 1/4) and the red onion. Mix well.

Now add the remaining salt and the celery and cook for about 5 minutes. After which you’ll add the garlic, green tops of the spring onion, tomato paste and black pepper. Mix well and add the rest of ingredients.. Jamaican Callaloo, green part of the Swiss Chard, Okra, chunks of tomato and thyme.

It’s finally time to add back the pre-cooked Eggplant and mix well. Here’s where you can add the Scotch Bonnet pepper if you want the dish to have a bit of a kick. Top with the parsley and coconut milk and give it a good stir to combine everything.

Place the pan/pot into a preheated 400 F oven, on the middle rack for 20-25 minutes.

After it comes out, taste for salt (adjust accordingly) and top with the Basil. You’re done! A delicious one pot vegan dish, which is guaranteed to impress your family and friends. In my case a lot of the ingredients came directly from my garden.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Seafood Vegan Vegetarian

Stewed Honey Nut Squash Recipe.

May 28, 2025March 13, 2019Leave a Comment

Yea, Honey Nut Squash is new to me too! I had never seen nor heard of it until I was at a local market and the name caught my attention. And even when I posted a clip of me cooking this on Instagram, I had a ton pf people correcting me “it’s butternut squash” so I knew it was kinda unique to many. Like any spinach (greens) type leafy vegetable, I’m also a HUGE fan of all squash and pumpkin, so they came home with me.

You’ll Need…

3 small honey nut squash (peel | cubed)
1/2 medium onion (diced)
2 cloves garlic (diced)
1 tablespoon olive oil
1 tablespoon brown sugar
1/2 teaspoon Caribbean green seasoning
3/4 cup prepared salted cod
1/4 teaspoon salt

Note: I did this recipe with salted Cod, but if you wanted to leave that ingredient out and have this fully vegan or vegetarian, you can certainly do so. Additionally, 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.

Peel (the skin will be tough), core and dice the squash, then place it in a bowl covered with cool water. This will prevent it from going discolored.

Place a heavy pot (one with a lid) on a medium flame and heat the olive oil, then turn down the heat and add the diced onion and garlic, along with the black pepper. Cook on low for 2-3 minutes. Then add the Prepare Salted Cod to the pot and stir well. Followed by the Caribbean Green Seasoning and stir.. heat still on low.

It’s now time to crank-up the heat to med-high and start adding the cubed squash pieces to the pot. be sure to stir well to combine all the flavors we started with.

Heat at medium now, add the brown sugar and cover the pot.

After about 3-5 mins (watch the video below) you’ll notice that the Honey Nut Squash got a lot of it’s own natural liquid… add the salt, turn the heat down to low and cover the pot. Cook for about 20 – 24 mins, stirring occasionally.

It should be fully cooked at this point and falling apart. Here’s where you can personalize things a bit. Check for salt and adjust. I used a little salt as I know the remaining salt in the salted cod would help season things nicely. I then turned the heat up to med/high to burn off the liquid (I like a dry squash wen cooked.. you may like it a bit runny) and I used the back of my spoon to crush any solid pieces. It took another 5-7 minutes to get to the consistency and texture I like.

If salted cod is not your thing, you can add some seasoned shrimp the final 5 minutes of cooking.. you can thank me later. I usually eat this as a typical vegetable side or on days when I want to be taken back to the islands.. I get some hot roti.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Sauces & Condiments Vegetarian

Fresh Pineapple Salsa Recipe.

May 28, 2025December 12, 20181 Comment

Most people tend to associate a freshly made Salsa with the summertime and hanging out in the back yard with friends, sipping cocktails (and beer) while patiently waiting for the stuff off the grill. However this holiday season there’s no reason to not make this quick and simple Pineapple Salsa to add a bit of the warm tropics to your party. I guess the same can be said for when it’s the height of winter and you’re engaged in supporting your favorite sporting team on television.

You’ll Need…

1 small ripe pineapple (abt 1 1/2 cups | ripe)
2 cups diced tomatoes (diced)
1/2 cup cilantro (chopped finely)
1 clove garlic
1 med red onion (diced)
1/2 teaspoon salt
1/8 teaspoon black pepper
1 lime (juice)
1 jalapeno pepper (diced)

How To Peel & Trim A Pineapple << Click to watch the demo video!

When shopping for a pineapple please try to get one that’s not green in color (should be a mixture of green and yellow or all yellow). With no blemishes or rotting top leaves and there must a fragrant scent if you were to hold it up to your nose. Make sure it’s also firm.

This is so simple you really don’t need a recipe, plus it’s a shame more people don’t make their own but resort to paying those expensive prices the local grocery stores charge for the pre-made stuff. Crush the garlic, finely chop the cilantro and try to dice the other ingredients the same size. Yes it may take a little effort, but it’s worth it.

Place everything in a large bowl then go in with the salt, black pepper and lime juice and give it all a good stir. Adjust the salt if you find it a bit tart and you can certainly add a bit of finely diced habanero or scotch bonnet pepper if you want a more pronounced kick.

If you want you can substitute lemon juice for the lime juice or add a bit of both. Allow the salsa to marinate in the fridge for an hr or so before serving and give it a final toss before bringing it out to your guests. If you find that the pineapple is a bit tart you can add a teaspoon of brown sugar or honey to the mix.

If you wanted to add some diced mango to the salsa I’m sure your family and guests will approve.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Side Dishes Vegetarian

Outstanding Kale Salad.

May 27, 2025December 9, 2018Leave a Comment

Lately I’ve been doing a series on YouTube called #MeatFreeMondays and it’s been an overwhelming success with fans, though some of the recipes are not necessarily “Caribbean”. The following Kale Salad is one of those demos I shared a while back… which in my humble opinion is one of the best ways to put Kale to use. Kale can be somewhat tough, so by bruising the leaves it breaks down some of the fiber and makes it much more delicious. Especially with the quick vinaigrette we’ll dress it with.

You’ll Need…

1 bunch Kale (about 1 – 1 1/2 lbs)
1/2 small red Cabbage
1 avocado (cubed)
1 small shallot (diced fine)
1/2 cup olive oil
1/3 cup red wine vinegar
1 heaping teaspoon sugar (white)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 lemon

1 cup nuts (mixed)
1 teaspoon olive oil
1/4 teaspoon curry powder

Important! If doing this recipe Gluten Free please go through the entire list of ingredients to make sure they meet your specific Gluten Free dietary requirements.

Trim the Kale (remove the tough ribs and discard), then rip into bite-sized pieces and wash well with cool water.

Cut the cabbage into strips and add to the Kale.

In a bowl whisk the shallot, salt, black pepper, lemon juice, vinegar and sugar together. Then pour over the cabbage/kale combo. If you wanted to add some dried pepper flakes or some freshly diced Birds Eye pepper to the dressing, feel free to do so.

Mix well, then go in with your hands and be rough – squeeze the kale and cabbage as to bruise the leaves. Try you best to really break down the Kale so it’s easier to enjoy in the salad.

Heat the olive oil in a wide pan (or a dry pan if you wish) on low heat and toast the nuts to warm them through and to help bring out a bit of the ‘nutty’ flavor in them. Toss in the curry powder (optional) and cook for a few minutes. I used a variety of nuts, but you can stick to one of your faves. Now top the salad with the diced avocado and nuts… dig in.

In under ten minutes you’ll be enjoying one of the best kale salads you’ve ever had- guaranteed! But be sure to be rough with the kale leaves when you work in the dressing or you’ll find it a bit chewy.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegan

Classic Curry Chickpeas With Potato & Spinach. #Vegan

May 28, 2025November 28, 20184 Comments

As a small fella on the islands, one of my favorite dishes mom would make was curry potato as we say “Curry Aloo” in Trinidad and Tobago. It was usually a Saturday morning meal, with hot Sada Roti and a side Mango kuchela. With my love for this dish, there are times I add a can of chickpeas (channa) and in this recipe we’ll also add some baby spinach to the mix, for the perfect mix in my humble opinion. I’ve already confessed my luv for all types of spinach greens.

You’ll Need…

2-3 tablespoon veg oil
1/2 medium onion (diced)
4 cloves garlic (diced)
1/2 teaspoon cumin seeds (geera)
1/2 scotch bonnet pepper (sliced thin)
1/4 teaspoon black pepper
2 1/2 tablespoon curry powder (madras blend)
1 teaspoon Caribbean Green Seasoning
3 large potatoes (2 inch cubes)
1 can chickpeas (rinsed)
1/2 lb baby spinach
1/2 teaspoon salt (adjust later)
2 1/2 – 3 cups water

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 curry powder you use as some may have flour as an ingredient.

Heat a wide pan on a medium flame then add the veg oil and as it comes to temperature, turn the heat down to low and go in with the onion and garlic. Cook for 2-3 minutes on that low heat then add the cumin seeds, along with the scotch bonnet pepper and cook another 1-2 minutes. After which you can add the curry powder. Heat still on low. Cook for 3-5 minutes to cook off the raw curry taste one can usually get at the end if not cooked correctly.

If you find the pan is a bit too dry you can add a bit more veg oil. You should have a more grainy texture and the curry should be a bit darker by now. It’s time to add the potatoes to the pot. Turn up the heat to med-high and stir in well, to coat everything with that lovely curry base. Cook for 2-3 minutes, then add the chickpeas (I used 1 large can which I rinsed well under running water).

Add the water and the Caribbean Green Seasoning and bring to a boil.

As it comes to a boil, cover the pan slightly ajar and turn the heat down so you have a gentle bubble. Add the salt and cook for 25 minutes.

At this time it should be fully tender, so using your spoon you may crush some of the potato and chickpeas to thicken things up. Taste for salt and adjust, then add the baby spinach to the pot.

Put the lid back on and cook for another 2-3 minutes.. basically until the spinach wilts down and takes on the curry flavors a bit. This will thicken up further as it cools, so do keep that in mind.

In about 30 minutes you’ll be enjoying one of the best curry / vegan dishes you’ll ever have. be sure to have some roti to dip and scoop.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegan

Boiled And Fried Cassava (vegan | glutenfree)

May 28, 2025August 20, 2018Leave a Comment

Usually I do this re-fried cassava recipe with bits of salted cod, but with the amount of requests I get for more vegetarian/vegan dishes, I thought we’d rock it this way instead. Cassava, yucca, manioc, mandioca or whatever name you may know this ‘ground provision’ by, is one of those of those ingredients I just adore using/eating. It takes me back to a carefree time and place on the islands, I cherish more the older I get. Let’s get started.

You’ll Need…

1 package frozen cassava (about 2 lbs)
2-3 tablespoon olive oil
1/2 large onion (diced)
2-3 cloves garlic (diced)
2 scallions (chopped)
2 bird’s eye pepper (optional)
2 tablespoon parsley (chopped)
2-4 sprigs thyme
8-10 grape tomato (any tomato will work)
1/2 teaspoon salt (for boiling the cassava)
1/4 teaspoon black pepper

Important. To avoid the emails/comments… yes the dish is 100% vegan but in the image above I did enjoy it with curry fish my mom sent for me.

I used frozen cassava in this dish as it’s the most convenient way to source it in Canada. Plus the cooking time is fast, cooks nice and soft EVERY-TIME and no work peeling the tough skin off fresh cassava. Boil according to the package instructions. Basically put the frozen (but raw) pieces of cassava in a pot with salted boiling water and cook till tender.

The package I used said to cook it on a rolling boil for 30 minutes, but in reality it took about 20 minutes. Take a pairing knife and go through a thick part of the boiling cassava.. if there’s no resistance, it’s fully cooked. Drain and set aside to cool. (yes, we use the salt mentioned in the list above for boiling the cassava)

As the cassava cooks, heat the olive oil in a wide pan over low heat. Then go in with the garlic and onion and cook for a couple minutes on low. After which you can add all the other ingredients (except the cassava), stir and cook for 3-5 minutes on low.

After the cassava is cool to handle, you’ve got to do two things (watch the video below for help). First you’ll see a sort of tough string running down the middle of the cassava, you’ve got to remove that and discard it. It’s vine-like and tough. Then cut the cassava into bit sized pieces.

Now add the pieces of cassava to the pot and stir well.

Cook on low until everything is heated through and mixed well – about 4-5 minutes. Please taste for salt and adjust as we only salted the cassava while it cooked. I didn’t add any further salt. You may cook this on higher heat after adding the cassava and for a bit longer to form a slight crust (very tasty).

Yea this is a simple one pot dish, which can be enjoyed on it’s own or as a side to any meat or fish dish.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegan

Amazing Carrot Rice (vegan + gluten free)

May 28, 2025August 17, 20182 Comments

I’m a HUGE fan of rice, so when I was asked to share a Carrot Rice recipe on the YouTube channel by a fan of what I do… I jumped at the opportunity. A few simple steps and in under thirty minutes, you and your family will be feasting on one of the most delicious vegan (and gluten free) meals you’ve ever had. BOLD? Nah.. just me being honest. You can certainly add other vegetables you like or have on hand, but for today we’ll keep all about the carrot and other flavor ingredients.

You’ll Need…

1 1/2 cups parboiled brown rice (or your fav)
3/12 cups vegetable stock (gluten free)
1 1/2 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 scotch bonnet pepper
1 scallion
1 glove garlic (diced or crushed)
1 large carrot (grated)
1 tablespoon parsley (chopped)
3 sprigs thyme (leaves)
2 seasoning peppers (aka pimento pepper)
pinch saffron

Important. If doing this recipe #Vegan and/or #GlutenFree please go through the entire list of ingredients to make sure they meet with your specific dietary needs.

Heat the olive oil (use any oil you like) on a low heat, then add the scallion, garlic, parsley, thyme, seasoning peppers and black pepper. Stir well and cook gently on a very low heat for about 3 minutes.

With the heat still on low, add the grated carrot and stir. Cook for another 2-3 minutes.

Crank up the heat (med/high)! It’s now time to add the washed rice to the pot along with the salt. I used par-boiled long grain brown rice, but you may use any rice you like. However, do adjust the amount of cooking liquid to the type of rice you decide on using. Additionally, I washed my rice but if you don’t like doing so, keep in mind that you may get a sort of gritty texture if you don’t.

Add the veg stock (you may use Chicken stock if not doing this vegan), give it a quick stir and top with the Saffron (optional). Bring to a boil, then reduce to a simmer and cook with the pot covered. Almost forgot to add the scotch bonnet pepper. Add it WHOLE and try NOT to break it while cooking or you’ll release the beast.

Try your best to not stir too much or you will break down the rice a bit and the starch will make the dish very sticky. After about 20-25 minutes all the liquid will have disappeared… remove the scotch bonnet pepper (discard or save for the heat lover who may be eating this), turn off the heat and cover the pot. Leave it alone for about 10 minutes – covered.

The final step is to (optional) add some chopped parsley and fluff the rice with a fork!

A excellent rice dish you can enjoy on it’s own or as a side with some stewed meats with gravy.. yea ah curry gravy on this will rock too! This time I served it with some bbq chicken.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

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