Pholourie are a popular golden, savory, turmeric-infused, deep-fried dough balls that are sold by Street Food vendors and roti shops. In Trinidad, we have three primary types of pholourie: a light flour pholourie, a denser 100% split peas version, and a combination of flour and [continue reading]
Boiled mango chutney is a popular sweet and spicy condiment in Trinidad. It’s one of the main condiments enjoyed in doubles, aloo pies or drizzled on fluffy balls of pholourie. In my recipe, green mango is cut into 1 inch pieces and boiled with spices [continue reading]
Pholourie is another very popular snack food in Trinidad. It’s soft, chewy, fluffy, and savory, similar in texture to a fritter.
Other popular snack foods include saheena, kachori, aloo pie, fish pie, shrimp pie, doubles, chow, chicken and cheese puffs.
I vividly recall the parlour across the street from my primary school that sold the most delicious, melt-in-your-mouth pholourie. Every day I reserved money to buy a bag at lunchtime. Hot and smothered with sweet-boiled mango chutney, they disappeared before I crossed the street to return to school. It’s truly one of the best memories of my primary school days. Funny how my happiest childhood memories revolve around food!
Last weekend, I invited Aunty Jang, Mummy’s youngest sister, to spend the weekend with me. We had lots of fun eating, walking on the beach, eating, walking on the beach, eating, and measuring the ingredients for this pholourie. [Several people requested this recipe and I am elated that it is finally ready.]
[Other popular Trinidad snacks]
This is the best pholourie recipe on the internet and I will tell you why. I have spent a lifetime developing traditional recipes that are as close to the best I have ever tasted.
So why Aunty Jang’s pholourie recipe? Aunty Jang inherited the gift of cooking from Nana (her father), who was usually called upon to cook at weddings and prayers in Trinidad. When he retired from that esteemed position because of his age, Aunty Jang assumed the responsibility. I have seen the lady knead what appeared to be hundreds of pounds of flour. When she moved to the US, she worked at several restaurants and is responsible for the large tray of pholourie at family gatherings. I am sure you would agree that she is highly qualified.
Most importantly, Aunty Jang is the fun, carefree aunt, the one who dances, sings, and parties heartily. She is probably the one I inherited my tomboyishness from. In her fifties (I am not allowed to tell you whether it’s late or early 50’s lol) she was riding my daughter’s bicycle and playing “Skip It” with my kids. She is also the aunt who fearlessly drove anything with four wheels, which inspired me to want to drive too. The one with the outspoken faith who helped me find religion, which led me to spirituality, where I found God –within me.
Some people use split peas flour or ground dhal in their recipe(see that recipe here), but when you buy pholourie nowadays, they are more than likely made using only flour, so that’s the recipe I am sharing today.
Do not be dismayed if they are not as round as in the photos. With lots of practice, they will become perfectly round… to match the perfectly round hips and belly you would get from eating too much, so enjoy them in moderation nah and doh worry too much about perfecting de shape [Trini talk].
Enjoy pholourie as a snack or serve as an appetizer at parties and other gatherings with raw mango chutney–low sugar option(click for recipe) or boiled mango chutney or tamarind chutney. You can also enjoy these fluffy little bites with Guyanese Mango Sour, another tasty mango chutney/condiment. For any of these recipes you can control the amount of heat you add–hot pepper that is.
(Makes the amount seen in the picture plus a few more.)
Note: I tested this recipe using both organic and regular turmeric (referred to as “saffron” in Trinidad). ¼ teaspoon organic turmeric produced the same color as ½ teaspoon “Trinidad saffron”..So go figure.
Combine all ingredients except water in a medium bowl.
Gradually add warm water and whisk “vigorously” with a fork until smooth and somewhat fluffy—see pic.
Cover with two damp paper towels and allow it to rest until more than doubled in size, about 1-2 hours.
[It will probably be more dense and chewy at the one-hour mark.]
We waited 2 hours, and the pholourie was very light and airy.
Heat about 3 – 4 cups of oil (depending on the width of your post, narrow pot requires less) in a large heavy-bottomed pot over medium heat.
When hot, but not smoking, use a regular “eating” spoon to scoop the batter and another spoon to help shape and drop it carefully into the pot. Alternatively, you may use your hand to scoop up the batter and squeeze it gently into the pot, pushing the batter into the oil with your thumb. Oil hands or spoon before scooping out batter—–you may use oil or water.
Do not overcrowd the pot.
Be gentle with the batter as you do not want to squeeze out the air bubbles.
Pholourie may flip by themselves in the pot but move them back and forth using a slotted spoon to ensure even cooking.
If the heat is too high they may brown quickly and appear cooked but the inside will be uncooked. If they start to brown too quickly, immediately lower heat.
When they feel light and are a light golden brown, remove to a paper towel-lined bowl. Break one to confirm that the inside is cooked.
Repeat the same process with the remaining batter.
Serve with mango, bandhania or tamarind chutney.
Wrap leftovers in a paper towel, place in a resealable bag or airtight container, and refrigerate, for up to one week.
Enjoy,
Ria
Pic of Toco, Trinidad
Aloo Puri is a stuffed potato fry bread—a delicious cross between aloo pie and aloo roti. Crispy, chewy, and deeply satisfying! A Fusion of Two Trini Favorites If aloo roti and aloo pie had a baby, this would be it. Not as thick or doughy [continue reading]
This Guyanese Mango Sour is tangy, spicy, and packed with flavor—perfect for pholourie, cassava balls, or chicken feet. Made with half-ripe mangoes and traditional spices. A Flavorful Taste of Guyana Guyanese Mango Sour is one of those iconic condiments that completes any street food snack—especially [continue reading]
Peanut Punch is one of those classic Caribbean drinks that instantly takes you back. In Trinidad, it’s a staple—rich, creamy, and packed with flavor. You can keep it simple with just peanut butter, milk, and sweetener, or dress it up with warming spices like cinnamon, cardamom, nutmeg, and a pinch of clove for that extra something special.
Lately, I’ve been craving the peanut punch from my childhood, and this recipe brought back all those beautiful memories. I remember going to Couva with my dad on Saturday mornings to run errands. He’d buy me a cold peanut punch and grab a sea moss for himself. Sometimes we’d get it with hops bread and gizzard, cheese, chow mein, or channa—it was always a treat.
Personally, I love it with just peanut butter, milk, condensed milk, and a touch of brown sugar—it’s perfect that way. Some people like to add evaporated milk for extra creaminess, but I find that makes it a little too rich—not to mention calorie-heavy. Still, if that’s your preference, go for it. This is one of those recipes that’s easy to adjust based on what you like and what you have on hand.
Trinidad Peanut Punch is luxuriously smooth with deep nutty undertones from the peanut butter and a creamy finish from the milks. Brown sugar brings a molasses-like warmth, while the cinnamon and optional spices elevate each sip with a subtle Caribbean flair. The flavor is both comforting and energizing, ideal for any time of day.
This peanut punch is a hearty, energizing drink packed with protein and healthy fats, thanks to the peanut butter. It’s perfect for:
To make it even healthier, choose unsweetened, organic peanut butter and use natural sweeteners like dates or agave.
What kind of peanut butter should I use?
Use creamy peanut butter for a smooth texture. Natural or organic peanut butter with minimal ingredients is ideal.
Can I make peanut punch ahead of time?
Yes! Store in the refrigerator in a covered pitcher for up to 3 days. Stir before serving.
Is peanut punch served hot or cold?
Traditionally, it’s served chilled, especially in hot Caribbean or Summer weather.
Can I add oats or banana to make it more filling?
Absolutely. Both oats and banana blend well and add thickness and nutrition. See this peanut butter and banana smoothie.
If you made and enjoyed this Trinidad Peanut Punch, please take a moment to leave a 5-star rating in the recipe card above and share your feedback in the comments below. I love hearing how these recipes work in your kitchen!
Also, check out the reel for this specific recipe(in progress) to see how it’s made in real-time.
If you have any questions, concerns, issues, or suggestions about this recipe or any other recipes, please don’t hesitate to leave a comment below or reach out via email at [email protected]. I’d love to hear from you and am here to help make your cooking experience as enjoyable and successful as possible. Happy cooking!
Welcome to 52 Weeks of Sunday Lunches! In Trinidad and across the Caribbean, Sunday Lunch—also known as Sunday Dinner—is more than just a meal. It’s a cherished tradition where families gather around a table filled with food, stories, and laughter. The spread is what defines [continue reading]
Let’s Find Your Perfect Recipe! I’ve added filter dropdowns so you can easily search by cuisine, course, holiday, method, diet, protein type, or ingredient. You can also type in a recipe name or browse by category. Can’t find what you’re craving? Just drop me a [continue reading]
Today we will explore my list of Must Try Foods in Trinidad and Tobago.
My name is Ria, and I’m a proud Trinidadian. I’ve been a food blogger for almost 15 years, but more importantly, I’ve enjoyed and studied the rich, diverse flavors of Trini food my entire life.
There’s no one more qualified to introduce you to the must-try dishes of Trinidad and Tobago. Whether you’re visiting our islands or attempting to recreate these iconic dishes at home, here are the foods, snacks, and appetizers—whatever you prefer to call them—that you must try first. Many of these dishes are also incredibly popular on my blog and social media, making them a true representation of the Top 25 Must-Try Dishes in Trinidad and Tobago!
And don’t worry, my lists of must-try desserts, snacks, and tropical fruits are coming soon!
Your culinary journey begins as soon as you land. First stop: doubles. Picture this: soft, warm bara filled with savory channa (chickpeas), topped with tamarind, bandhania or mango chutney, and maybe a dash of pepper sauce, washed down with a cold Solo, a local soft drink. It’s the Trinidadian way. There’s nothing like enjoying doubles from a vendor by the roadside, with the tropical heat and the sounds of the island around you.
Next, you can’t have our sada roti without the right accompaniments. Whether it’s paired with chokas or our Traditional vegetarian and vegan dishes, it’s an essential part of any Trinidadian breakfast or dinner. Similarly, fried shark or fried fish is incomplete without the perfect fried bake, crispy on the outside when hot yet soft inside—this pairing is a must.
After your hearty breakfast or snack, it’s time for lunch, and nothing says lunch like a comforting pot of curry chicken, curry goat, curry shrimp, curry beef, curry duck, or curry fish. The rich, aromatic curries paired with paratha roti, dhalpuri, rice or oil down make the perfect meal. And to elevate the flavor, add some curry aloo, mango talkarie, curry mango or pumpkin talkarie. The balance of flavors are uniquely Trinidadian.
If you’re visiting over the weekend, the market is a must. Start your Saturday morning with a visit to the bustling stalls filled with fresh produce, spices, local drinks and goodies. Alternatively, head to Debe in Penal for a true taste of Trini Indian delicacies, such as saheena, kachori, aloo pie or baiganee. There you will also find some tasty desserts, but that’s a whole other post.
For an unforgettable coastal experience, drive up to Maracas Bay, where you can taste fresh fry bake and shark or fried shrimp and French fries. The sight of the turquoise sea and the sound of the waves crashing as you bite into that crispy, flavorful shark will stay with you forever. On the way there, stop by the Oyster man, Roast Corn Man, Coconut Water Man, Snow Cone Man or Chow Man for a refreshing snack—perhaps a chow made from mango, pommecythere, Portugal, local plum or pineapple, spiced up with chadon beni (bandhania / culantro) and fiery hot pepper.
Friday or Saturday night calls for something a bit more indulgent. Souse, geera pork, or black pudding and hops bread—all Trinidadian street food staples—should not be missed. Don’t know what they are? You’ll definitely want to stick around and subscribe to get all the details!
If you’re still in town on Sunday, a traditional coconut bake and buljol (salted fish) or smoked herring and tomatoes breakfast is the perfect way to start the day. A cup of cocoa tea is a must to wash down that meal.
Afterward, why not stay for a traditional Sunday lunch? Trinidadian Sunday lunches are legendary, often featuring dishes like stewed chicken, curry duck, curry home fowl or stew pork, callallo, stewed red beans, potato salad, macaroni salad, macaroni pie or boiled ground provisions, cooked with love and care. Or, you might join a pooja or visit a temple for a taste of vegetarian feast known as “prayers food.” It’s a true spiritual and culinary experience.
These dishes are not just meals—they’re memories. The foods we grew up with, the flavors that bring us comfort, and the dishes that fill our hearts with nostalgia. We can’t help but feel a deep sense of longing (or tabanca) when we haven’t had them for a while. But these flavors, this food, is what keeps us grounded, no matter where we are in the world.
During the week, don’t miss a visit to one of our gorgeous beaches. Pack up your trunk with pelau (a rich, one-pot dish of rice, peas, and seasoned meat), curry duck or stewed chicken with buss-up-shut (paratha roti). Relax in the sand, sip on a cold drink or local beer, and enjoy a delicious meal as the sun and sea surround you.
If you make it to Tobago, you must try the island’s famous curry crab and dumplings—the crab is bursting with flavor, and paired perfectly with soft and chewy dumplings to soak up that curry sauce. Afterward, don’t forget to get someone to make you a hearty bowl of fish broth with fresh catch from the ocean.
Can you picture it now? Feel the magic of these experiences and understand why this list means so much to me? I spent days curating it to ensure you get the best of what Trinidad and Tobago has to offer. These are the flavors I’ve known and loved for a lifetime.
Even renowned food traveler Mark Wiens enjoyed many of these dishes on his tour of Trinidad and Tobago. If he can fall in love with them, you will too!
So, forget the other lists and start your culinary adventure here. Whether you’re visiting Trinidad or readying your pots and pans to create your own Trini experience at home, it’s time to dive into the bold, flavorful cuisine that has shaped my life. It’s the food that sparked my love for cooking, the food that has nourished me for over half a century.
These represent just a small sampling of the incredible dishes we have to offer. Many more delicious meals didn’t make this list—not because they aren’t worthy, but simply because this is just a teaser. This website is a work in progress, and there’s much more to come as we continue to share the full richness of our cuisine.
Welcome to my Trinidad and Tobago—your gateway to a world of unforgettable tastes and experiences!
1. Savory Delicacies – A trip to Debe, Penal, any of the markets or central Trinidad will introduce you to these delicious offerings. Best eaten hot, right on the spot, and paired with mango or tamarind chutney, or topped or stuffed with channa.
2. Sada Roti enjoyed with Chokas and Vegetarian Dishes – A traditional breakfast spread featuring leavened sada roti served with a variety of chokas (roasted vegetable spreads) and classic Indian-inspired vegetarian dishes such as pumpkin talkarie, fry bodi, sautéed patchoi, cabbage and tomatoes. [See more here…]
3. Bake and Shark – A quintessential Maracas Bay beach food featuring crispy deep-fried shark meat nestled in freshly fried bake, typically dressed with lettuce, tomatoes, cucumbers, pineapple, and an array of zesty condiments like chadon beni sauce, pungent garlic sauce, ketchup, and fiery pepper sauce.
4. Coconut Bake, served with Buljol or Smoked Herring – A versatile breakfast or meal featuring bake, made in the oven or on the stove with rich coconut flavor, paired with a codfish salad (buljol) or smoked herring prepared with tomatoes, onions, and pepper. Complete the meal with a cup of local cocoa tea.
5. Accra (Salt Fish Fritters) – Crispy fritters made from salted cod also known as salt fish or salted fish, mixed with all purpose flour and fresh seasonings and deep-fried to golden perfection.
6. Chow – A vibrant street food consisting of fruits like mango, pineapple, portugal, chennet, or pommecythere, simply seasoned with salt, hot pepper, and chadon beni for a tangy, refreshing treat.
7. Oysters – Fresh, briny oysters harvested from Trinidad’s coastal regions, served with uniquely blended ketchup based cocktail sauces that showcase the island’s creativity when it comes to seafood.
8. Souse (Chicken Foot or Cow Heel Souse) – A tangy, refreshing pickled dish made with tender meat (often pig feet or chicken feet) prepared with crisp cucumber, spicy pepper, bandhania (chadon beni or culantro), and zesty lime juice. It’s served chilled as a distinctive local delicacy.
9. Pastelles – A Christmas culinary tradition with Venezuelan and Spanish roots, featuring seasoned meat encased in cornmeal, wrapped in banana leaves, and steamed to create a unique, flavorful parcel.
10. Curry Channa and Aloo, served with Paratha (Buss Up Shot) or Dhalpuri – A hearty, flavorful dish combining two favorites in one dish curry channa (chickpeas) and curry aloo (potatoes), served with paratha roti, known locally as Buss Up Shot or our beloved split peas stuffed roti, dhalpuri.
11. Curry Chicken Roti – A delicious dish featuring tender curry chicken wrapped in soft, freshly made roti, representing the perfect fusion of Indian and Caribbean culinary techniques. Curry chicken can also be served on a plate with roti on the side as well for those of you who do not favor wraps.
12. Other Roti Varieties – We have several delicious varieties to choose from:
13. Trinidadian ‘Prayers’ Food – A special ceremonial meal served after religious occasions or at a wedding, typically featuring simple dishes that reflect the island’s creativity and skill. The offerings include carefully prepared vegan dishes and sweet treats that honor cultural and religious practices.
14. Traditional Sunday Lunch Spread – A grand Trinidadian tradition featuring a lavish midday meal that typically includes multiple dishes:
15. Pelau – A one-pot culinary masterpiece combining tender meat (usually chicken), nutty pigeon peas or red beans, creamy coconut milk, veggies, and fresh seasonings.
16. Stewed Fish with Dumplings and/or Coocoo – A hearty seafood dish featuring tender fish stewed in a rich, well-seasoned tomato-based sauce, accompanied by soft, chewy flour dumplings or a cornmeal based coocoo that soak up the flavorful sauce.
17. Geera Pork and Geera Chicken – A slow-cooked spicy pork or chicken dish generously seasoned with geera (cumin) and fresh, simple seasonings.
18. Curry Cascadura – A small freshwater fish considered a local delicacy, typically prepared by currying. Local folklore claims consuming this fish ensures one’s return to Trinidad at the end of their days.
19. Curry Goat – A rich, deeply spiced curry featuring tender goat meat, slow-cooked with traditional Trinidadian spices, showcasing the profound Indian culinary influence.
20. Curry Duck – A complex and flavorful curry prepared with duck meat and a careful blend of traditional spices, representing the depth and sophistication of the island’s culinary heritage.
21. Oil Down & Curry Fish – A hearty stew made with breadfruit, salted meat, and vegetables, all cooked in creamy coconut milk.
22. Trini-style BBQ – Succulent meats marinated with homemade green seasoning, grilled to perfection and basted with a homemade BBQ sauce. See also BBQ pigtail and BBQ Lamb.
23. Soup – Choose from a variety of hearty soups, including Corn Soup, Chicken Soup, Beef Soup, Pigtail Soup, or Cow Heel Soup, brimming with sweet corn, provisions (root vegetables), and tender meat, beloved as a comfort food.
24. Curry Crab and Dumpling – A beloved seafood dish featuring fresh crab cooked in a flavorful curry sauce, served with soft, chewy flour dumplings to soak up the delicious gravy.
25. Fish Broth (Fish Brof) – Delicate pieces of fish simmered in a light broth made using provisions and fresh seasonings, with flour dumplings added at the end to make it more hearty and filling.
I hope this list of the top 25 dishes from Trinidad and Tobago has inspired your taste buds and given you a deeper appreciation for the rich culinary traditions of this vibrant island nation. Whether you’re a seasoned fan of Trini food or new to the flavors of the Caribbean, there’s always something delicious to discover. Be sure to check out the recipes on this blog and subscribe (to my blog and to YouTube channel) for more tasty inspiration.
I’d love to hear from you—leave a comment below sharing your favorite Trini dish, your top 25 or let me know which ones you’re excited to try if you’re new to the flavors of Trinidad and Tobago. Happy cooking!
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Trinidad Shrimp Roti is a perfect, flavorful curry seafood wrap. There’s nothing more satisfying than the bold, aromatic flavors of Trinidad curry shrimp, especially when wrapped in the soft, comforting layers of roti. This dish combines the best of Trinidad’s vibrant food culture, where rich, [continue reading]
Meet Ria!
A Trinidadian culinary connoisseur sharing recipes from Trinidad and the Caribbean with a modern twist.
Hi! Born and raised in Trinidad and now living in New York, I’m passionate about preserving the traditional recipes that shaped my childhood while blending the rich flavors of the Caribbean into global favorites.
