Published:
Jul 13th 2021
by 
Nutritionally reviewed by 
Last updated: Jan 2nd 2026
The Trinidad Chicken Pelau Recipe showcases the rich flavors of Trinidadian cuisine, combining tender meat, earthy pigeon peas, and fragrant rice in a single pot. The key method of browning the meat enhances its depth, while coconut milk adds a creamy texture that elevates this comforting dish. Perfect for family dinners or gatherings, this one-pot meal promises to impress with its vibrant taste and aroma.
This recipe brings together the rich flavors of Trinidadian cuisine in a comforting one-pot meal that is both easy to prepare and incredibly satisfying. The combination of tender chicken, earthy pigeon peas, and creamy coconut milk creates a delightful harmony of taste and texture. Perfect for family gatherings or meal prep, it can be made ahead and even frozen for later enjoyment.
Key nutrients
- Protein: from chicken and pigeon peas — supports muscle health and helps keep you full.
- Fiber: from rice, pigeon peas, and pumpkin — aids digestion and promotes satiety.
- Vitamin A: from pumpkin — important for vision and immune function.
- Healthy fats: from coconut oil and coconut milk — provide energy and support cell health.
- Iron: from chicken and pigeon peas — helps carry oxygen in the blood.
Why it matters
- Balanced meals with protein, fiber, and healthy fats can help sustain energy.
- Vegetables like pumpkin add vitamins and minerals for overall wellness.
- Including legumes such as pigeon peas may support heart and gut health.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Saturated fat — coconut milk and oil add richness but also increase saturated fat content.
- Added sugar — browning with brown sugar adds flavor but also extra sugar.
- Sodium — seasoning blends or added salt can raise sodium levels; taste before adding more.
Make it even better
- Add extra vegetables like bell peppers or carrots for more fiber and nutrients.
- Use skinless chicken to reduce saturated fat.
- Swap some coconut milk for low-sodium broth to lighten the dish.
- Serve with a fresh salad or coleslaw for added crunch and vitamins.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- Harvard Nutrition Source - For information on healthy fats and saturated fat.
- CDC — Sodium - For sodium intake recommendations.
Best fit
- Gluten Free: Contains no wheat, barley, or rye ingredients.
- Pescetarian: May suit if chicken is replaced with tofu or tempeh as suggested.
Use with caution / avoid
- Added Sugar: Brown sugar increases total sugar; limit for blood sugar concerns.
- Saturated Fat: Coconut milk and oil add saturated fat; choose smaller portions if limiting fat.
- High Fiber: Rice, peas, and pumpkin may not suit low residue/low fiber needs.
Helpful modifications
- Swap coconut milk for light coconut milk to reduce saturated fat.
- Use brown rice for extra fiber and nutrients.
- Replace brown sugar with a sugar substitute for lower glycemic impact.
- Add more non-starchy vegetables for increased fiber and vitamins.
Pair with: A side of leafy green salad or steamed broccoli to boost fiber and micronutrients.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
Contains: tree nuts (coconut).
-
Tree nuts (coconut)
Where it appears: Coconut oil and coconut milk.
Swap: Use olive oil and oat or rice milk for a nut-free version.
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 - Cited for the classification of coconut as a tree nut allergen in the US.
Clean
- Wash hands with soap and water before and after handling raw chicken.
- Rinse fresh produce like pumpkin under running water before cutting.
- Clean all utensils, cutting boards, and surfaces after contact with raw meat.
Separate
- Keep raw chicken separate from other ingredients to prevent cross-contamination.
- Use a dedicated cutting board for poultry and another for vegetables.
Cook
- Cook chicken to an internal temperature of 165°F to ensure safety.
- Simmer rice until fully cooked and piping hot throughout the dish.
Chill
- Refrigerate leftovers within 2 hours of cooking to prevent bacterial growth.
- Store in airtight containers and consume within 3–4 days.
References
- CDC — Food Safety - For safe handling, cooking, and storage of poultry and rice dishes.
- USDA — Food Safety Basics - For temperature guidelines and preventing cross-contamination.
- Pelau is a classic one-pot meal from Trinidad, blending rice, meat, and peas for a hearty, flavorful dish.
- Browning the sugar before adding meat gives the pelau its signature deep color and caramelized taste.
- Pigeon peas add a nutty flavor and firm texture that balances the creamy coconut rice.
- Pumpkin brings subtle sweetness and creaminess, enhancing both nutrition and color in the dish.
Name & origins
Pelau is a beloved Trinidadian dish with West African and Indian influences, known for its unique caramelization method.
Ingredient spotlight
- Pigeon peas: Add earthy flavor and a pleasant bite to the rice base.
- Coconut milk: Lends a rich, creamy texture that ties all flavors together.
- Pumpkin: Softens during cooking, adding subtle sweetness and golden color.
Technique tidbit
Caramelizing sugar in oil creates complex flavors through Maillard reactions before simmering the rest of the ingredients together.
Before you start
- Gather all ingredients and tools for smooth cooking.
- Ensure your pot is preheated to achieve proper caramelization.
- Wash and pat dry the chicken to enhance browning.
During cooking
- Watch for a deep caramel color to know when the sugar is ready.
- Stir occasionally until the rice absorbs most of the liquid.
- Avoid overcrowding the pot to ensure even cooking.
Make-ahead & storage
- Marinate chicken overnight for deeper flavor absorption.
- Store leftovers in an airtight container in the fridge.
Common mistakes
- Burning sugar → Stir constantly and monitor heat closely.
- Undercooked rice → Ensure enough liquid is present during cooking.
Serve with
- Creamy coleslaw for a refreshing crunch alongside the hearty pelau.
- Spicy mango chutney to add a sweet and tangy kick to each bite.
Toppings & textures
- Chopped fresh cilantro or parsley for a burst of freshness.
- Sliced jalapeños for a spicy heat that complements the dish.
Occasions
- This recipe is perfect for family dinners, potlucks, or meal prep.
Substitutions
- If you lack whole chicken, use chicken thighs for a juicier texture and richer flavor.
- For a vegetarian option, replace chicken with tofu or tempeh for a protein-rich alternative.
- If brown sugar is unavailable, use coconut sugar for a similar sweetness with a hint of caramel.
- Swap coconut milk for almond milk to reduce calories, though it will be less creamy.
Variations
- Add chorizo or smoked sausage for a spicy, smoky twist on this recipe.
- Incorporate different vegetables like bell peppers or carrots for added color and nutrition.
- Try using quinoa instead of rice for a protein-packed, gluten-free version of this dish.
Refrigerate
- Allow to cool slightly, then store in an airtight container.
- Use within 3–4 days for best flavor and safety.
Freeze
- Freezing not recommended; coconut milk may separate upon thawing.
Reheat
- Reheat on the stovetop over medium heat until steaming hot throughout.
- Add a splash of water to loosen if the rice becomes too dry.
Repurpose ideas
- Transform into a hearty soup by adding broth and extra vegetables.
- Use as a filling for wraps or tacos with fresh toppings.
- Whole Chicken: Provides rich flavor and protein, making this dish hearty and satisfying.
- Coconut Oil: Adds a strong coconut flavor and enhances the overall richness of the dish.
- Brown Sugar: Contributes sweetness and helps create a caramelized coating on the chicken.
- Rice: Acts as the base of the dish, absorbing flavors and providing texture.
- Pigeon Peas: Adds earthiness and protein, complementing the chicken and rice.
- Caribbean Green Seasoning: Infuses the chicken with vibrant herbs and spices, enhancing its flavor profile.
- Pumpkin: Introduces a subtle sweetness and creamy texture, balancing the dish's flavors.
- Coconut Milk: Provides creaminess and richness, elevating the overall texture of this recipe.
- Water: Helps to cook the rice and blend all ingredients together for a cohesive dish.
- Salt and Pepper: Essential for seasoning, enhancing all other flavors in this recipe.
What can I use as a substitute for whole chicken in Pelau?
If you don't have whole chicken, chicken thighs are a great alternative for a juicier texture and richer flavor. For a vegetarian option, consider using tofu or tempeh for a protein-rich substitute.
Can I make this recipe ahead of time and freeze it?
While you can prepare this recipe ahead of time, freezing is not recommended as the coconut milk may separate upon thawing. It’s best to store leftovers in the fridge and consume within 3–4 days for optimal flavor.
How do I know when the rice is fully cooked in Pelau?
The rice is fully cooked when the liquid is absorbed, and you hear a light crackling sound. The rice should have a fluffy, moist consistency, and the meat and peas should be thoroughly cooked.
Time & Serves
Ingredients
Whole Chicken
3 tablespoons Coconut Oil - Virgin for a stronger coconut flavor
1/4 cup of Brown Sugar
2 cups of Rice washed
1.14 oz of canned Pigeon Peas OR 300g cooked
3 tablespoons Caribbean Green Seasoning
2 cups fresh Pumpkin peeled and cubed
400 ml Coconut Milk - Fresh or Canned; If using powdered, total liquid content should be 800-900 ml
400-500 ml Water
Salt and Pepper to taste
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