Published:
Jul 24th 2021
by 
Nutritionally reviewed by 
Last updated: Sep 18th 2025
Dhal Puri is a delightful Indo-Caribbean flatbread featuring a spiced filling of yellow split peas, creating a unique crumbly texture. This recipe showcases a traditional method of preparing the dough and filling, making it perfect for pairing with curried meats or vegetables. Enjoy it as a snack or part of a hearty meal, and experience the vibrant flavors of Trinidadian cuisine.
This recipe requires two special kitchen equipment, which are a rolling pin and a tawa.
Pro Tip Pro Tip This recipe offers an authentic taste of Trini Caribbean cuisine, featuring a delightful blend of spices and fresh ingredients. It's easy to prepare and perfect for gatherings, whether as a main dish or a snack. Plus, you can make the filling ahead of time or freeze the stuffed dough for convenience.
Key nutrients
- Fiber: from yellow split peas — Supports digestive health and helps with fullness.
- Protein: from yellow split peas and flour — Important for muscle repair and satiety.
- Iron: from split peas and flour — Helps carry oxygen in the blood.
- Antioxidants: from turmeric, chadon beni, and cumin — May help protect cells from damage.
- Healthy fats: from ghee — Adds flavor and aids absorption of fat-soluble nutrients.
Why it matters
- Fiber and protein can help you feel full and satisfied after eating.
- Spices like turmeric and cumin add flavor with minimal sodium.
- Plant-based ingredients support a varied, balanced diet.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Saturated fat — Ghee adds richness but is high in saturated fat; use in moderation if needed.
- Sodium — Salt is added to both dough and filling; adjust if watching salt intake.
Make it even better
- Add leafy greens or vegetables to the filling for more fiber and vitamins.
- Use less ghee or swap for a plant oil to reduce saturated fat.
- Serve with a side salad or fresh veggies to boost overall nutrition.
- Try whole wheat or part-whole wheat flour for extra fiber.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- Nutrition.gov — Fiber - Cited for fiber benefits from split peas.
- Harvard T.H. Chan School of Public Health — Healthy Fats - Referenced for information on fats in cooking oils and ghee.
Best fit
- Lacto Vegetarian: Contains no meat, poultry, or eggs; uses ghee as the fat source.
- Vegetarian: All ingredients are plant-based or dairy, with no animal flesh or eggs.
Use with caution / avoid
- Gluten: Contains all-purpose flour; not suitable for gluten-free diets.
- High in refined flour: May be less suitable for those limiting refined carbohydrates.
- Saturated fat: Ghee adds saturated fat; consider portion size if limiting fat intake.
Helpful modifications
- Use gluten-free all-purpose flour to make it gluten free.
- Swap ghee for olive oil or a plant-based oil to lower saturated fat and make it dairy free.
- Serve with a lean protein or legume curry for a more balanced meal.
Pair with: Sautéed greens or a fresh cucumber salad to boost fiber and micronutrients.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: Milk (dairy), Wheat (gluten).
-
Milk (dairy)
Where it appears: Ghee (clarified butter) used in the dough and for cooking.
Swap: Use coconut oil or a dairy-free margarine as a substitute for ghee.
-
Wheat (gluten)
Where it appears: All-purpose flour in the dough and for dusting.
Swap: Use a gluten-free all-purpose flour blend designed for baking.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - For information on major food allergens and labeling requirements.
Clean
- Wash hands with soap and water before handling any ingredients.
- Rinse yellow split peas thoroughly to remove dirt and debris.
- Clean all utensils, bowls, and work surfaces before use.
Separate
- Keep raw ingredients and cooked dhal puri separate to avoid cross-contamination.
- Use separate utensils for raw and cooked foods if possible.
Cook
- Boil split peas until fully tender to ensure safe consumption.
- Cook dhal puri on a hot tawa or skillet until both sides are golden brown.
Chill
- Cool leftovers completely before refrigerating in an airtight container.
- Refrigerate cooked dhal puri within 2 hours to prevent spoilage.
References
- CDC — Food Safety - For general food safety practices and safe handling tips.
- USDA — Food Safety Basics - For guidance on cleaning, separating, cooking, and chilling foods safely.
- Dhal puri is a stuffed flatbread popular in Trinidad and other Caribbean regions with Indian culinary roots.
- The filling uses yellow split peas, lending a nutty flavor and crumbly texture to each bite.
- Ghee brushed on the bread during cooking adds richness and helps create a soft, tender finish.
- This dish is often paired with Trinidad Curry Chicken, Trinidad Stew Chicken and mango chutney, making it a versatile part of Caribbean meals.
- Rolling the dough gently prevents the split pea filling from spilling out during cooking.
Name & origins
Dhal puri blends Indian and Caribbean culinary traditions, reflecting migration and adaptation in Trinidadian cuisine.
Ingredient spotlight
- Yellow Split Peas: Provide protein, fiber, and the signature crumbly filling texture.
- Chadon Beni (Culantro): Adds a bold, earthy aroma unique to Caribbean dishes.
- Ghee: Used for flavor and to keep the flatbread moist and soft when cooked.
Technique tidbit
Using warm water in the dough helps develop gluten, resulting in a pliable, elastic dough ideal for stuffing and rolling.
Before you start
- Gather all ingredients and tools for a smooth cooking experience.
- Preheat your tawa or skillet to ensure even cooking.
- Rinse and drain the yellow split peas thoroughly before cooking.
During cooking
- Aim for a crumbly texture in the pea filling for the best results.
- Look for a golden brown color on the Dhal Puri before flipping.
- Avoid overworking the dough to keep it tender and soft.
Make-ahead & storage
- Prepare the filling a day ahead and refrigerate for convenience.
- Reheat on a hot tawa, brushing with ghee to refresh the texture.
Common mistakes
- Overcooking the peas → Check for tenderness to prevent mushiness.
- Using cold water in dough → Always use warm water for elasticity.
Serve with
- Trinidad Curry Chicken or Trinidad Stew Chicken for a hearty meal.
- A fresh cucumber salad or sautéed greens for a vibrant side.
- Mango Chutney or Pepper Sauce for an added burst of flavor.
Toppings & textures
- Chopped fresh cilantro or green onions for a herby contrast.
- A squeeze of lime or a sprinkle of chili flakes for acidity and heat.
Occasions
- Perfect for weeknight dinners, potlucks, or festive gatherings.
Substitutions
- If you lack yellow split peas, use red lentils for a similar texture and flavor.
- For a gluten-free option, use gluten-free all-purpose flour for the dough.
- Substitute ghee with coconut oil for a dairy-free alternative that adds a hint of sweetness.
Variations
- Try adding spinach or kale to the filling for a nutrient boost and vibrant color.
- Incorporate diced potatoes into the filling for a heartier version of this recipe.
Refrigerate
- Allow Dhal Puri to cool completely before placing in an airtight container.
- Consume within 2 days for the best flavor and texture.
Freeze
- Individually wrap each dhal puri using a baking sheet (or paper). Bundle the wrapped dhal puri into a ziplock bag (or freezer bag), ensuring to squeeze out as much air as possible (vacuum sealing is ideal). Then place in a plastic sealable container labeled with the date of initial freezing. This offers 3 layers of protection. It should last for up to 3 months.
Reheat
- Thaw it on a countertop and then microwave it in a cloth. You can also reheat on a hot tawa or skillet until warmed through and slightly crisp.
- Brush with ghee to restore moisture and enhance flavor.
Repurpose ideas
- Use leftover Dhal Puri as a wrap for sandwiches or salads.
- Serve with a side of yogurt or tamarind chutney for a quick snack.
- Yellow Split Peas: Forms the flavorful and crumbly filling.
- Chadon Beni (Culantro): Adds a signature earthy aroma.
- Turmeric: Infuses the filling with warmth and depth.
- Cumin: Enhances the flavor profile of the filling.
- All-Purpose Flour: The base for a soft and pliable dough.
- Ghee: Enhances the flavor and texture when cooking the puri.
- Baking Powder: Helps the dough rise for a lighter texture.
- Brown Sugar: Adds a hint of sweetness to balance flavors.
- Salt: Essential for enhancing overall taste.
- Warm Water: Activates the dough ingredients for proper consistency.
- Flour for Dusting: Prevents sticking during rolling and shaping.
How do you knead flour for dhal puri?
The dry ingredients are kneaded by slowly adding a little water at a time until the dough is just right, meaning not too dry and not too wet. It is then kneaded by hand for an additional 10-15 minutes, then rested for 30 minutes.
What is the difference between roti and dhal puri?
Roti and dhal puri are both flat breads made from flour, water, sugar, salt, ghee and baking powder, and both are also cooked on a tawa or skillet using ghee. The main difference is that dhal puri is a flatbread that is stuffed with a mixture of dhal or split peas cooked in herbs and spices.
Can I prepare the filling ahead of time?
Yes, the filling can be made a day in advance and stored in the refrigerator.
Can I make Dhal Puri without ghee?
Yes, you can use coconut oil or vegetable oil as a substitute for ghee.
Time & Serves
Ingredients
1 cup Yellow Split Peas
1 teaspoon Baking Soda
1 teaspoon Turmeric Powder
1 1/2 teaspoons Geera/Cumin Powder
2 Large Cloves Garlic
4 Large Leaves Chadon Beni
1/2 teaspoon Salt
1 tablespoon Ghee
4 cups Water
600 grams All-Purpose Flour
1 tablespoon Baking Powder
2 teaspoons Brown Sugar
1 teaspoon Salt
350-400 ml Warm Water
10 ounces Ghee, softened/room temperature
100 grams of Flour for dusting
Instructions
Thoroughly rinse and wash the peas at least 3 times and place into a large pot with baking soda and turmeric, filled with enough water to create a 2-3 inch water line above the peas.
Boil on high heat for 20-30 minutes. With a slotted spoon, skim the surface of the water, removing foam.
Once the peas are easy to crush with the back of a spoon, remove them from the heat and, using a colander, strain the peas, let cool and dry out for 10 minutes.
After the peas have cooled to the touch, place them into your mini chopper or food processor along with the garlic and chadon beni. Pulse until the mixture has been combined into a sand-like crumbly texture.
In a large pot, warm the 3 tablespoons of ghee on medium to high heat. Add the seasoned pea-crumble mixture and geera powders, stirring to incorporate and season with salt to taste.
Once all the ingredients are thoroughly mixed, the seasonings are evenly distributed and the texture is still crumbly, remove from the heat and allow it to rest at room temperature.
In a large bowl, add all dry ingredients and mix thoroughly with your fingers.
Make a well in the center of the bowl and slowly add 50 ml of water at a time using your fingers to mix until all the water has been absorbed. If the dough is too dry, add a little more water.
Knead the dough for 10 minutes or until the dough quickly bounces back when you press your finger into the dough - think of all the memory foam commercials.
Rub, coat and cover the dough ball with ghee and allow it to rest in a covered bowl for 30 minutes.
After resting, prepare your work surface by dusting with flour. Then place the dough ball onto the surface, cut into 10 equal pieces and shape into balls.
Take one ball in your hands and gently press it into a circle about 5 inches in diameter. Using this circle, you will be creating a pea-filled dough ball.
Holding the dough in the palm of one hand with fingers spread out for support, place one 1/4 cup-sized scoop of the peas mix into the center of the dough circle.
Carefully moving around the perimeter of the circle, press the pea mixture into the center while stretching the edges over and around into the center, sealing all the edges together to form a pea-filled dough ball. Take your time and be patient. This is a messy process and will take some getting used to.
On a flour-dusted surface, place the finished stuffed ball to rest and lightly cover while you repeat steps until all the dough rounds have been filled with peas.
Prepare the tawa or heavy pan of your choosing, place on medium heat and coat the cooking side with ghee.
Line a plate or bread basket with a cloth napkin or clean towel to rest your Dhal Puri & keep them warm.
Place one of the pea stuffed balls onto your flour-dusted work surface. Then, using your hands, gently press from the center of the ball, moving out toward the perimeter, flattening the ball out into a circle. Always have flour on hand for dusting and to prevent the dough from sticking.
Now, using a rolling pin, roll the dough out in the same direction. Continue to flatten the circle until it is large enough for your tawa or cooking surface. Take your time, be gentle, and avoid rolling the dough too thin as it could cause it to tear and break, spilling the peas filling.
Carefully place the flattened dough circle onto the hot tawa and brush the top side with ghee. Allow it to cook for 20-30 seconds before using your roti spatulas or wooden spoons. Flip and brush each side with ghee, cooking for 20-30 seconds each time for a total of 3 flips.
Once the roti has reached a nice golden brown, it is customary to fold it into half and then half again, and place it on a plate or basket to keep fresh and warm.
Continue rolling out the dough and cooking until all has been cooked and kept warm.
Serve alongside your favorite curried dish or use as a wrap for your curried meats or vegetables.
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