Trinidadian Dhal

Warm, aromatic, and soul-soothing, Trinidadian Dhal is a beloved Caribbean comfort food that brings vibrant flavors to your table. Made with protein-packed yellow split peas simmered to velvety perfection, this dish is infused with earthy turmeric, fragrant cumin, and the fresh zest of cilantro or culantro. A traditional tempering technique elevates this recipe, as sizzling cumin seeds are poured into the simmering dhal for an irresistible depth of flavor. Optionally enhanced with the heat of pimento or Scotch bonnet peppers, this vegan-friendly dish pairs beautifully with fluffy white rice or soft roti, making it a versatile and hearty choice for any meal. Whether you're a seasoned lover of Caribbean cuisine or exploring it for the first time, Trinidadian Dhal is an easy, one-pot wonder that will quickly become a favorite.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 cups yellow split peas
• 8 cups water
• 1 teaspoon turmeric powder
• 3 units garlic cloves, minced
• 1 teaspoon whole cumin seeds
• 1 stalk scallion, chopped
• 2 tablespoons leaves of fresh culantro or cilantro, chopped
• 1 unit whole pimento peppers (or substitute with Scotch bonnet), optional
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the yellow split peas thoroughly under cold water until the water runs clear.

Step 2

In a large pot, add the rinsed split peas, 8 cups of water, and 1 teaspoon of turmeric powder. Stir well.

Step 3

Bring the pot to a boil over medium-high heat, then reduce to a simmer and partially cover the pot. Cook for approximately 30–35 minutes, or until the peas are tender and start to break down.

Step 4

Use a dal ghutney (a long wooden swizzle stick) or an immersion blender to mash the peas until the mixture achieves a smooth, soupy consistency.

Step 5

Add the minced garlic, chopped scallion, chopped culantro or cilantro, whole pimento pepper if using, salt, and black pepper to the dhal.

Step 6

In a separate small pan, heat the vegetable oil over medium heat. Once hot, add the cumin seeds and allow them to toast until they pop and release their fragrance (about 1 minute).

Step 7

Pour the hot cumin-tempered oil directly into the dhal. Be careful as it may splatter slightly. Stir well to incorporate the tempered oil throughout the dhal.

Step 8

Simmer the dhal for another 5–10 minutes, adjusting the seasoning with additional salt or black pepper to taste.

Step 9

Remove the whole pimento pepper (if used) before serving. Serve the dhal hot, paired with white rice or roti.

Nutrition Facts

Serving size	2437.5 grams (2437.5g)

Amount per serving	% Daily Value*
Calories	1692

Total Fat 31.70g	41%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 16.80g
Cholesterol 0mg	0%
Sodium 2550mg	111%
Total Carbohydrate 264.50g	96%
Dietary Fiber 106.70g	381%
Total Sugars 35.00g
Protein 102.20g	204%

Vitamin D 0IU	0%
Calcium 404mg	31%
Iron 23mg	127%
Potassium 4248mg	90%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.3%

Protein: 23.3%

Carbs: 60.4%