Ray’s Trinidadian Pelau – A Taste of Home

Pelau is a beloved one-pot Trinidadian dish made with rice, peas or beans, vegetables, herbs, caramelised sugar, and meat — though vegetarian versions are just as delicious. Packed with flavour and memories, this hearty dish is a staple across the Caribbean and a symbol of comfort, culture, and community.

A Sunday Tradition: The Beach Lime

One of my fondest childhood memories is of our family Sundays — affectionately known in Trinidad as a Beach Lime (a Trini word for hanging out or relaxing). My mother would always prepare pelau for our family lunch. After a refreshing swim and some sun, nothing hit the spot like her warm, comforting pelau.

She served it with a crisp salad of green watercress, creamy coleslaw, and fresh avocado, tomato, or cucumber — all topped off with homemade hot sauce or pickle. It was simple, soul-satisfying, and deeply rooted in love.

Pelau isn’t just for the beach. It’s perfect for a casual house party, a cricket match, Carnival season, or any gathering where friends and family come together to lime and share good food.

When I miss home, a plate of pelau is my passport back to those moments — to childhood, laughter, and the warmth of family. Ray’s passion for cooking comes from his mum Dorren, who taught him to cook from the age of 11-when it became his regular home chore.

Where Does Pelau Come From?

Pelau has rich and layered roots. As Ramin Ganeshram notes in her book Sweet Hands: Island Cooking from Trinidad & Tobago:

“Pelau, or rice layered with meats and vegetables, is a variation of East Indian pilau, which originated in Persia, where it is called polow. The Anglicised version is pilaf. The technique of browning meat in sugar is an African tradition, while the addition of ketchup is a New World twist — possibly inspired by British-Indian tomato chutneys introduced during colonial times.”

Pelau is a perfect example of cultural fusion — blending African, Indian, and European influences into something uniquely Caribbean.

 

Ray’s “Home Sweet Home” Trini Pelau Recipe

This is my family’s version of Trini Pelau. Serve it with a salad or coleslaw, and don’t forget a generous splash of hot sauce. Yummy!

Ingredients (Serves 4)

• 1kg chicken (thighs or drumsticks), cut into bite-size pieces
• ½ cup chopped onion
• 2 cloves garlic, chopped
• 2 tbsp chopped parsley
• 2 tbsp chopped ginger
• 2 tbsp tomato ketchup
• 2 tsp chopped fine-leaf thyme
• 2 tsp oregano
• 1 tbsp Worcestershire sauce
• 2 tbsp salt (adjust to taste)
• 2 tsp black pepper
• 5 tbsp brown sugar
• 2 cans pigeon peas (or black-eyed peas)
• ½ cup cubed pumpkin or squash
• 2 cups long-grain or parboiled rice
• 2 cups coconut milk
• 2 cups water

Method

1. Wash and clean the chicken. Marinate with onion, garlic, ginger, parsley, salt, pepper, and ketchup. Set aside the thyme, oregano, and Worcestershire sauce. Let marinate for at least 1 hour or overnight.

1. Heat a heavy-bottomed pot. Sprinkle the brown sugar evenly over the bottom and allow it to caramelise until fully brown (but not burnt).
2. Add the marinated chicken to the pot and stir to coat in the caramelised sugar. Cook for 2–5 minutes.
3. Drain and add the pigeon peas and pumpkin. Stir and cook for another 5 minutes.
4. Add the rice and stir to combine, ensuring everything is coated in the caramel.
5. Pour in the coconut milk and water. Bring to a boil, then reduce heat to simmer.
6. Season to taste. Cook until the rice is tender and liquid has fully absorbed (about 30 minutes). Add more water if needed.

 

Vegetarian Pelau Option

Skip the chicken and instead use:

• Pigeon peas or black-eyed peas
• ½ cup cubed pumpkin or squash
• ¾ cup diced sweet red pepper
• ¾ cup diced carrot
• ½ cup sweet corn
• ¼ cup raisins
• ¼ cup diced celery

Marinate vegetables with the same base (onion, garlic, ginger, parsley, thyme, oregano, ketchup, salt and pepper) and follow the same cooking steps.

Every Recipe Tells a Story

Food is more than nourishment — it’s memory, identity, and connection. As Meera Sodha beautifully writes in Fresh India:

“At the heart of every one of my recipes is a place called Gujarat… I feel as though the bones of my ancestors are partly made up of these two vegetables [cabbage and potato].”

I feel the same about pelau. Every bite is a reminder of my roots, my family, and my island — Trinidad. It’s home on a plate.

Share your food story with us! What does this dish mean to you?

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Let’s celebrate our shared spaces, our kitchen tables, and the traditions that bring us together.