Pelau is one of the most iconic Trini recipes and arguably the national dish of Trinidad. (See my Quick and Simple Chicken Pelau Here.) It’s a beloved one-pot rice dish that combines vegetables, beans, and traditionally, meat. However, in this ‘vegan pelau’, I swap out the meat and replace it with the hearty, rich flavors of mushrooms, pigeon peas, and vibrant seasonings to create an equally delicious meal.
Vegan pelau offers a mashup of bold flavors, deep caramelization, and wholesome ingredients, making it a winning creation for anyone who loves West Indian dishes but follows a plant-based diet.
A Cultural Dish with a Twist
Pelau is more than just food; it’s a dish steeped in Trinidadian tradition and history. Often served at limes: gatherings, celebrations, and even picnics/excursions, beach limes, this dish represents the essence of Trini recipes—combining African, Indian, and Creole influences. Traditionally made with meats like chicken or beef, pelau is enjoyed during family gatherings and holidays. However, this vegan pelau variation remains faithful to the dish’s roots while offering a modern twist by using king oyster mushrooms as the perfect substitute for meat. These mushrooms provide a chewy, satisfying texture, mimicking the feel of meat without compromising on flavor. It gave the dish a smoky, earthy flavor, which I thoroughly enjoyed.
Pelau for those Fasting (Refraining from meat)
This dish is especially popular during Diwali, when many Trinidadians (Hindus) fast from meat and opt for plant-based dishes that are both nourishing and flavorful. Vegan pelau is not only for special occasions—it’s the ultimate one-pot rice dish that can be enjoyed on any day of the week, from a satisfying family dinner to meal prep for the days ahead.
Ingredients You Will Need:
In this recipe, we’re relying on the vibrant, rich flavors of the Caribbean to build depth and flavor in the dish. Here’s what makes this Trinidad vegan pelau unique:
- brown sugar is essential for creating the characteristic caramelization that gives pelau its rich, golden color and slightly sweet, smoky flavor.
- ketchup – Optional but recommended
- king oyster (or other mushrooms), chopped – The star ingredient in this vegan version, these mushrooms have a meaty texture that holds up well in the dish, making them the perfect meat substitute. While not traditionally used in Trinidad Pelau, their ability to absorb flavors adds a fantastic depth.
- dried pigeon peas, rinsed and drained -These are a staple in Caribbean cooking. Known for their mild, nutty flavor, they complement the vegetables and rice perfectly.
- parboiled rice, rinsed
- red bell pepper, cubed
- cubed pumpkin and carrots: These vegetables add natural sweetness and vibrant color to the dish, balancing the savory notes of the spices.
- chopped celery
- chopped onion
- green seasoning : A cornerstone in West Indian / Trinidadian dishes, green seasoning is a mix of fresh herbs like thyme, cilantro, celery, parsley, and scallions, blended with garlic and other aromatics to pack the dish with traditional Caribbean flavors.
- salt
- coconut milk-This brings creaminess and richness to the pelau, ensuring that each bite is both flavorful and satisfying.
- water
- black pepper to taste
Vegan Pelau: Step-by-Step Cooking Instructions (see the recipe card below for the full recipe)
1. Caramelizing the Sugar
The hallmark of any good Trini pelau is starting with caramelized brown sugar. In a heavy-bottomed pot, heat the sugar over high heat until it begins to froth, bubble, and darken. This caramelization gives the pelau its distinctive deep color and slightly sweet undertones.
2. Cooking the Base
Once the sugar is caramelized, stir in your mushrooms, pigeon peas, and rinsed rice. Let this cook for a few minutes, allowing the flavors to meld and the rice to toast lightly. This step ensures that the rice absorbs all the rich flavors from the caramelized sugar and mushrooms.
3. Adding the Vegetables and Seasonings
Next, add your chopped carrots, bell pepper, pumpkin, celery, onion, and the green seasoning. This is where the dish begins to take on its vibrant Caribbean character. Stir to combine, and season generously with salt and black pepper. The vegetables should be evenly distributed, providing a beautiful medley of colors and textures.
4. Simmering with Coconut Milk
Pour in the coconut milk along with enough water to cover the ingredients by about an inch. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer undisturbed for about 30 minutes. The rice will absorb the coconut milk, becoming tender and infused with the flavors of the vegetables and spices. The liquid should evaporate, leaving the rice cooked to perfection—soft but not mushy.
5. Final Seasoning and Serve
Once the rice is cooked and the liquid has evaporated, give the pelau a final taste and adjust the seasoning if needed. You want a balance of savory, sweet, and spicy flavors. Fluff the rice with a fork and get ready to serve.
Tips for Perfecting Vegan Pelau
- Use Parboiled Rice: Parboiled rice is traditional in pelau and helps ensure the grains remain separate and don’t turn mushy.
- Don’t Rush the Caramelization: Take your time with the brown sugar; this step adds a deep, smoky flavor that’s essential to the dish.
- Add Enough Liquid: Make sure to cover the ingredients with enough coconut milk and water so the rice cooks evenly and achieves the right texture.
- Simmer, Don’t Stir: Once the pelau is simmering, avoid stirring as much as possible to let the rice cook undisturbed and soak up all the flavors. This also ensures that your rice stays grainy. If you want mushy rice, you can stir it throughout the cooking process.
Variations and Substitutions
Pelau is a dish that invites creativity, so feel free to make it your own:
- Some like it Hot: Add hot peppers like Scotch bonnet for extra heat. If you love heat, it will add a fiery kick to your pelau. You will be oohing and aaahing your way to the last bite.
- Other Vegetarian Options: You can swap out the mushrooms for tofu, chickpeas or other legumes (red beans, black beans)
Serving Suggestions
Vegan pelau is a complete meal on its own, but you can elevate the experience with these side dishes:
- Fried Plantains: Sweet plantains add a delightful contrast to the savory, earthy flavors of the pelau.
- Coleslaw: A light, tangy coleslaw brings a refreshing crunch to balance out the richness of the rice.
- Green Salad: A simple green salad of chopped watercress, grated carrots, thinly sliced cucumber, red onion,, and cabbage pairs perfectly with the bold, creamy flavors of the dish.
How to Store and Reheat
Pelau stores well, making it ideal for meal prep. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply add a splash of water or coconut milk to prevent the rice from drying out, and warm it on the stovetop or in the microwave.
Try This Vegan Pelau Today!
This hearty, flavorful vegan pelau is sure to become a favorite in your household, whether you’re new to West Indian dishes or a seasoned fan of traditional Caribbean food. Packed with wholesome ingredients and infused with Caribbean flavors, this one-pot wonder is as nutritious as it is delicious. Give this recipe a try, and don’t forget to leave a five-star rating and share your experience in the comments below. Follow me on social media for more easy, flavorful Trini recipes!
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Trinidad Vegan Pelau
Ingredients
- 2 tbsp brown sugar
- 2 tbsp ketchup
- 8 oz king oyster mushrooms chopped (about 2 cups)
- 1 can dried. pigeon peas 2 cups dried pigeon peas, rinsed and drained
- 2 cups parboiled rice rinsed
- 1 carrot cubed
- 1 red bell pepper cubed
- 1 cup cubed pumpkin
- ½ cup chopped celery
- ½ cup chopped onion
- ½ cup green seasoning blend of fresh herbs like thyme, cilantro, scallions, garlic
- 1 tbsp salt
- 1 can coconut milk
- 2 ½ cups water
- Black pepper to taste
Instructions
- Caramelize the Sugar: In a heavy-bottomed 5-quart pot, heat the brown sugar over high heat until it froths, bubbles, and darkens. This step creates the characteristic smoky sweetness of pelau.
- Cook the Mushrooms, Peas, and Rice: Add the chopped king oyster mushrooms, pigeon peas, and rinsed rice to the pot. Stir well, allowing the mixture to cook for 3 minutes, absorbing the caramelized sugar flavor.
- Add Vegetables and Seasonings: Mix in the cubed carrot, red bell pepper, pumpkin, celery, onion, and green seasoning. Season with salt and black pepper.
- Simmer with Coconut Milk: Pour in the coconut milk and water, ensuring the mixture is covered by at least an inch of liquid. Bring to a boil, then reduce heat to low and cover the pot. Let it simmer for 30 minutes or until the rice is fully cooked and the liquid has evaporated.
- Final Taste and Serve: Once cooked, fluff the rice with a fork and adjust seasoning if necessary. Serve hot with fried plantains, coleslaw, or a green salad for a complete meal.
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A Trinidadian culinary connoisseur sharing recipes from Trinidad and the Caribbean with a modern twist.