Caribbean · side, lunch
Trini Dhal (Trinidad Yellow Split Pea Soup)
Video by Foodie Nation on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A plant-based dal built on split peas, giving each serve about 6 g of protein and 6 g of fibre for around 115 kcal, with turmeric, cumin and garlic for flavour instead of meat or cream.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Wash the split peas well and soak them overnight in just enough water to cover. Drain. 1:21
- Bring 5 cups of water to a boil with the split peas, salt, turmeric, ground geera, 5 cloves of garlic, the onion and pimento peppers. Lower to a simmer and cook for 30–35 minutes, stirring every 10 minutes, until the peas break down. 1:51
- Swizzle or blend the dhal until smooth (or leave a little texture), stir in a little tamarind chutney if you like, and simmer 5–10 minutes more to your preferred thickness. 4:26
- For the chunkay, heat the oil in a small pan, add the cumin seeds and curry leaves for about a minute, then the remaining garlic for 20–30 seconds until golden. 7:04
- Carefully pour the sizzling oil into the dhal, stir, season with salt and pepper and serve. 9:44
Tip. Serves 8 as a side, or 4 as a bowl of soup. Time excludes the overnight soak. Serve with rice or roti; it thickens as it stands, so loosen with hot water when reheating.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 45%
- Protein 22%
- Fat 33%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High21%
0.3 g a serve, mostly from vegetable oil (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Folate Source11%
43 µg a serve, mostly from dried yellow split peas (94%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 13
Vitamin C7%
6 mg a serve, mostly from pimento peppers (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium6%
270 mg a serve, mostly from dried yellow split peas (83%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron6%
1.1 mg a serve, mostly from dried yellow split peas (72%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium6%
27 mg a serve, mostly from dried yellow split peas (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc6%
0.7 mg a serve, mostly from dried yellow split peas (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K6%
6.7 µg a serve, mostly from dried yellow split peas (46%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E5%
0.8 mg a serve, mostly from vegetable oil (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B65%
0.1 mg a serve, mostly from dried yellow split peas (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium2%
0.8 µg a serve, mostly from dried yellow split peas (45%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium1%
19 mg a serve, mostly from dried yellow split peas (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A0%
2.3 µg a serve, mostly from pimento peppers (86%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Foodie Nation; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.