A Taste of Trinidad at Your Table
Let me tell you a little story first.
A few years back, I found myself in the bustling heart of Port of Spain, Trinidad, on a warm afternoon when the air smelled like cumin and coconut milk. I was there for Carnival, but what truly made the trip unforgettable was the food. Among doubles, roti, and currant rolls, one dish stood out: pelau.
Traditionally, pelau is a one-pot Trinidadian rice dish often made with chicken or beef. But what if you’re vegetarian and still crave that smoky, comforting flavor? That’s how this Vegetarian Pelau-Stuffed Peppers recipe was born. We take the soul of the Caribbean and wrap it into sweet bell peppers, filling them with seasoned rice, black-eyed peas, and roasted butternut squash. It’s wholesome, hearty, and completely meat-free.
📝 Ingredients List (with grams for accuracy)
| Ingredient | Quantity (g) |
|---|---|
| Bell peppers (any color) | 4 large (approx. 600g) |
| Cooked black-eyed peas | 250g |
| Cooked butternut squash (cubed) | 200g |
| Long-grain parboiled rice | 150g |
| Coconut milk (unsweetened) | 200ml |
| Chopped onion | 100g |
| Chopped scallions | 30g |
| Minced garlic | 10g |
| Fresh thyme leaves | 5g |
| Ground cumin | 4g |
| Smoked paprika | 4g |
| Olive oil | 20g |
| Tomato paste | 30g |
| Salt | 5g (adjust to taste) |
| Black pepper | 2g |
| Lime juice | 15ml |
| Vegetable broth | 150ml |
🍲 Step-by-Step Recipe to Make Stuffed Peppers with Caribbean Rice and Black-Eyed Peas
Step 1: Roast the Butternut Squash
Preheat your oven to 200°C (392°F). Toss cubed butternut squash with olive oil, salt, and black pepper. Spread on a tray and roast for 25 minutes or until golden.
Step 2: Cook the Rice Base
In a large skillet or Dutch oven, heat olive oil. Sauté onions, scallions, and garlic until translucent. Stir in cumin, smoked paprika, and thyme. Let the spices bloom for about a minute.
Now, add tomato paste and mix well. Then pour in the rice and stir it around, toasting slightly. Add coconut milk and vegetable broth, season with salt, and let it simmer for 12–15 minutes or until the rice is tender but not mushy.
Step 3: Add Peas and Roasted Squash
Once the rice is almost done, fold in the cooked black-eyed peas and roasted butternut squash. Finish with a squeeze of lime juice for brightness.
Step 4: Prep and Stuff the Peppers
Cut the tops off your bell peppers and remove the seeds. Stuff each one generously with the pelau mixture. Place them in a baking dish with a splash of water or broth in the bottom to keep them moist.
Step 5: Bake
Cover with foil and bake at 180°C (356°F) for 30 minutes. Uncover and bake another 10 minutes to lightly brown the tops.
🍽️ Nutrition Breakdown of Vegetarian Stuffed Peppers with Caribbean Rice Filling
Let’s talk nutrition. Each stuffed pepper offers balanced macros and is packed with fiber and plant-based protein.
Per Stuffed Pepper (1 serving):
- Calories: 380 kcal
- Protein: 10g
- Carbohydrates: 55g
- Fiber: 9g
- Sugar: 10g
- Fat: 12g
- Saturated Fat: 3g
- Sodium: 480mg
🌍Why Vegetarian Trinidadian Recipes are Great for International Healthy Eating
This dish is naturally gluten-free, dairy-free, and 100% vegetarian, making it ideal for various dietary lifestyles across cultures. The use of coconut milk and fresh herbs gives it a creamy depth without needing cheese or cream.
Whether you’re from Europe, Asia, the Americas, or the Caribbean, the spices and plant-based ingredients make this recipe adaptable and enjoyable worldwide.
🧂 Food Safety Note for Global Home Cooks
Always ensure your black-eyed peas and rice are fully cooked before mixing. Store leftovers in an airtight container and refrigerate within 2 hours of cooking. Consume within 3 days. When reheating, make sure the internal temperature reaches 74°C (165°F) for food safety.
💬 FAQs: Vegetarian Pelau-Stuffed Peppers
Q1: Can I make this dish ahead of time?
Yes! You can prepare the filling a day in advance. Stuff and bake the peppers when you’re ready to serve.
Q2: What can I substitute for butternut squash?
Sweet potato or pumpkin makes a great alternative.
Q3: Can I freeze this recipe?
Yes, you can freeze the stuffed peppers. Let them cool completely, wrap tightly, and freeze for up to 2 months.
Q4: Is this recipe vegan?
Absolutely. No animal products are used.
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🙏 Thank You
Thank you for visiting and spending time with this recipe. It means a lot! If you try it, I’d love to hear from you in the comments below. Your support helps keep global vegetarian food stories alive and shared.