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Trinidad Dhal W/Coconut Dumplings

This is a Powerhouse dish, high in protein, Iron, fiber and antioxidants. Turmeric is one of the main ingredients- a powerful anti-inflammatory. This is also a great first food for babies(minus the hot pepper)

Nutrition for 1 Cup of Dhal(no dumplings)


1 1/2 Cups Yellow Split Peas

5 cups water

1/2 yellow Onion diced

1 cup Vegetable Stock 3 Tbls Coconut oil

1 1/2 Tbls low sodium Soy Sauce 1 teaspoon turmeric 3 cloves garlic finely chopped 1 1/2 Tsp Cumin(geera). Use Seeds if avaialble(Or 1/2 tsp powder) Salt and Pepper to taste

3 Pimento Peppers finely chopped 1 Scotch bonnet or Habanero pepper, finely chopped if you like it Hot(whole if you don't)

1/4 cup Cilantro chopped

Dumpling Ingredients & Directions if using

1/4 cup grated coconut 1/2 cup All Purpose Flour

1/2 Cup Coconut Flour

4 Tbls Arrowroot Pinch of salt 1/4 cup coconut milk or milk of choice

1/3 Cup Water

2 Tbls Butter or Coconut oil(or one of each) 1 tsp baking powder


Before you start the soup, combine dumpling Ingredients in to a dough and set aside

Drop in to soup 15 mins before it's done

Combine Split peas water & stock, bring to a boil and let simmer

Add Onion to 2 Tbls coconut oil to hot oil and sauté over medium heat 4-5 mins or/until soft,

Add rest of the oil, garlic and cumin for 1-2 mins until garlic browns but does not burn.

Add garlic, cumin seeds, soy sauce, turmeric, salt, pepper, Pimento Peppers and Scotch Bonnet pepper to Peas.

Cook on low for 45mins or until peas are tender

If you used it a whole Scotch Bonnet Pepper, remove it now

Use an Immersion Blender to create a smoother soup like texture if you prefer

Turn heat up until peas boil, reduce to medium and add Dumplings for 15 mins or until soft

If you opted out of making Dumplings, pair with Wild Rice for a Super Food Supper!

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