Gluten Free Vegetarian Pelau Recipe.

Learn how to make vegetarian pelau that's also gluten free, with the help of Caribbean cookbook author Chris De La Rosa. A superb one pot dish, pelau can be found throughout the Caribbean including Trinidad and Tobago, Barbados, Antigua, Grenada and St Lucia. Fresh diced vegetables are browned in a rich caramel based, then rice and coconut milk along with herbs are added to the pot for what is the best vegetarian rice dish.
To enter your name for one of the 5 pearl bracelets, please say what two things are unique about this recipe in the comment section below. Winners will be announced on Dec 1 via my Twitter link: / obzokee
For this vegetarian pelau we'll need...
1.5 cups pigeon peas (1 can)
1 large carrot diced
1/2 cup celery (diced)
2 cups rice (brown par boiled)
1.5 cup coconut milk
2.5 cups water
2 scallions
2 pimento peppers (optional)
2 bird's pepper (bird's eye)
1/2 cup diced bell pepper
1 tablespoon parsley
2 sprigs thyme
1 teaspoon Worcestershire sauce
2 cloves garlic
1/4 teaspoon grated ginger
3/4 teaspoon salt
1 heaping tablespoon brown sugar
1 tablespoon veg oil
1/4 teaspoon black pepper
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[@daniebajan6306]

You can sub organic soy sauce for the Worcestershire sauce because it has fermented fish in that sauce. I'm vegan and I usually add some mushrooms in my pelau.

[@aok6512]

Should rhe final dish taste sweet ?

[@Miss_Pearls]

6 years later and I'm still following this recipe and it is still loved by my family. Always make a big pot. Thanks, Chris x

[@s0niablade]

2 unique things: Vegetarian and gluten free!! Can't wait to try this!!

[@latoyamartin1434]

Chris, You rock!!!! I am a straight vegan and this recipe was greatly needed and appreciated. Thank you so very much. I made it for dinner for my toddler and myself and it's fantastic! Thank you for thinking of us non-meat eaters. You are AWESOME!!!!!

[@deliasookhoo9713]

Good caramelisation of the vegetables for colour and the most important thing about pelau is the COCONUT MILK!!!!

[@raquelvictoriagore7840]

chris I tried ur vegetarian pelau recipe and it was gluten free really bess keep it up ur recipe is the bomb excellent job!!

[@sphuith]

First of all Chris....huge fan of yours here...secondly, I am a vegetarian myself, so please keep such wonderful dishes coming. Thanks for sharing the wonderful recipe...btw tried your vegetable fried rice and it was a huge hit at home...tweaked it a little to make it spicier but was fantastic..thanks again!!!!

[@enickasmith4223]

I recently left the hospital after 2 surgeries and I'm reintroducing foods to my body. This recipe was great. I meal prepared for the week with with some cucumber chutney, 🔥. My system was able to handle the small portions. Thank you.

[@oprahdouglas4003]

I learnt to cook from watching your videos and you did this recipe at a great time because I an dieting and it fits perfectly in my diet

[@memichalk]

I really needed this recipe, vegetarian now and I keep day dreaming about pelau, now I can eat and the other unique thing to the recipe it is gluten free.

[@vgslasher]

Great channel! Amazing work you do. Just something to note as it goes very under the radar that Lea and perrins or most Worcestershire sauce contains fish extract. (ANCHOVIES) so for a vegetarian meal you wouldn’t want to add that. Though I love Worcestershire, it truly gives another level of flavor. Continue the amazing work!

[@miracommissiong6910]

I made this today. It was awesome. Thanks Chris!

[@mccalister5]

You mentioned two things unique about this recipe that it is gluten free and it is a vegetarian dish!!! Chris I'm always on the edge of my seat when your cooking. Just love it!!!

[@JohnBlessed5]

Your videos are a gold mine for new or beginner cooks, thank you ☺❤

[@creedence111]

Awesome...love the uniqueness of this...especially since we have eaten indian pulao all our lives

[@jomarch4109]

This particular pelau is unique b/c it is gluten free and vegetarian. This is my favorite Caribbean cooking show!!!

[@tramdial]

Gluten free vegetarian pelau. This is one of my specialty in Trinidad. I usually season my pigeon peas like i do my meat with green seasoning and "chunkay" the same way awesome.

[@PearlAngelini]

Vegetarian and Gluten Free! Can't wait to smell this in my kitchen!!

[@florencefrancis6250]

As a kid growing up in the islands, my mother used to cook this dish called cook up rice, but it wasn't vegetarian or gluten free, but it sure was delicious. Lol luv my mama one pot cook up rice

[@stacia7890]

Its vegertarian and glutton free. The key in makng the pelau is the browning of the sugar and the coconut milk. Super delicious From Trinidad

[@jucitt]

This is awesome!!!...especially for people who have to fast, or may not feel to eat meat!!!

[@judyboyce3832]

The veggie Palau looks good, am surely making this thanks Chris.

[@Justnik05]

This dish turned out delicious! Thanks, Chris! I've always wanted to know how to cook pelau and I didn't have enough meat in the house. Love you!

[@vennessacharles9328]

I try it and it taste very good. I used black eye peas instead. Thanks very much

[@tiffanymelville2863]

This was a pretty awesome recipe. My pelau never come out this good. Thanks!

[@potionsmistressari]

Gluten Free and Vegetarian are the unique things about this dish and i'm glad you did this Chris because for diet reasons i'm trying to do the gluten free thing so this is awesome. Meanwhile i tossed in about a half cup of drained sweet corn in there, the colour and flavour was boss! Oh and i know about that wooden spoon thing eh... i don't have any in my kitchen at all lol!

[@tiad5386]

I love pelau and now I can make it healthy... im all in

[@aok6512]

Is it supposed to be sweet?

[@SouLoV1]

Vegetarian & Gluten Free. I'll have to make this ASAP!

[@Awakened_warrior59]

Fantastic demonstration of cooking veggie Pelau😋 I will be making this for sure!

[@Melisand3]

Gluten free, vegetarian ..Love it.. thank u .. will try... more veggie recipes please!!

[@csaREEM]

3 things actually. Vegetarian, gluten free and AWESOME!

[@donzie1432]

nice 1 off my favorite dishes,this 1 is unique bcause its Gluten free and Vegetarian

[@haruhara9889]

Oh man. I just happened upon this video, and I've never heard of pelau ohhhh myyyy I must make this. But I also like the idea of having a grandmother's home-cooked pelau. Also, I never thought I would like the look of pearls until I saw those bracelets. GORGEOUS! Thank you for your video, I look forward to exploring the rest of your channel!! :) Salut from Florida~

[@stevenwedemire5783]

The two unique things are this dish is gluten-free and vegetarian. I'd also like to thank you for the book use it quite often a lot of my family and friends have enjoyed the meals./ I

[@yahdydahtahalym2747]

I will be trying this! No wooden spoon! LOL!!!! You cheer me up so!

[@emmakent6112]

Must try this out! My husband is nearly vegetarians, so it should be nice for him :)

[@colette1690]

I only cook vegetarian food at home so this is fabulous. Vegetarian, gluten free pelau; I've got to try this! I was shocked you use bird pepper instead of scotch bonnet; that's also unusual.

[@donnahansil]

Something unique about this recipe I think is you did not use any ketchup. I typically use pumpkin but carrots are good too, and this recipe did not have onion but it did have scallion. I have basically made this brown rice pelau in the same manner sans the bell pepper which is a nice touch. Nice video, i like the fact that you use fresh vegetables and herbs. Thanks, keep the videos coming.

[@rathomillboy2]

Hi Chris, well it's vegetarian, (never tried pelau without chicken or meat, before), gluten free. Love all your recipes. Reminds me of Vincy style cooking also, (which I am). Earl

[@phillipsjuliet]

Vegetarian and Gluten FREE ( must try it looks amazing)

[@galukya1]

Greetings Chris and family, this is going to be uniquely vegetarian and gluten free, yay, and I bet delicious no matter!

[@sallyramnath6964]

Waw what a lovely tasty meal! I enjoyed eating this with a salad bar. Thank u Chris.

[@patriciathompson-jaggernau5123]

Hi Chris. The pelau looks fantastic. The two things you mentioned about this fabulous recipe are 1. It is vegetarian and 2. It is gluten free.

[@joycelynch2595]

Two things - Gluten free & Vegetarian, I have to make this your way

[@martylu9]

Of course this dish is Gluten free and its a vegetarian dish as well...have to try this one..

[@michellerobertson1516]

Wicked Chef! 1. Vegetarian 2. Gluten Free

[@aaronmilgrim2697]

Vegetarian and gluten free,love the videos keep them coming

[@kirstenupshaw9238]

No wooden spoons...I completely understand! LOL Can't wait to try this!!

[@erikboehm9506]

Caribbean cook is awesome easy and fun. Try it today

[@donnajennings-wallace1957]

Vegetarian and gluten-free. Keep the recipes coming!!!

[@leticiawilliams8324]

two unique things about this recipe is the coconut milk and bird peppers, Love this rice

[@ladyrelaxing]

Vegetarian and gluten free!! This looks great!!

[@maefoster8160]

Good recipe gluten free vegetarian got to try it.Thanks for sharing.

[@natalyanancoo1787]

Vegetarian, gluten free, rich, creamy like risotto (the Caribbean's risotto), yummy, unique using the brown sugar to caramelize and give colour and rich flavor and of course pigeon peas...so much to say!

[@michellem1914]

Pelau is one of the most loved dishes in St Vincent.....

[@saintlucia]

Vegetarian and Gluten Free. Great recipe!

[@krazyinjun]

hey Chris this would be a first for me making Vegetarian Pelau that's gluten free!! and to top it off i've never had pelau without meat either chicken or beef, well i'll give it a try.

[@SweetTriniWoman]

It's Veggie and Gluten free! Yum Yum!

[@josethscott6360]

Am not a vegetarian but looks delicious great idea for thanksgiving for my vegetarian guest:-)

[@marthadef1]

Gluten free and vegetarian make this dish really unique

[@GarrySkipPerkins]

Genuinely fantastic dish.

[@satigangapersad4518]

Congrats for the award---great recipes---true trini style

[@NaturalSt.LucianGem]

Dish looks delicious! Two unique things are: It's gluten free It's vegetarian

[@stacysweet6107]

Your Pelau is Gluten free and Vegetarian! I would love to win one of those bracelets.

[@Justaz]

Lovely dish. Can't wait to try it.

[@yazhe]

What makes it unique? It's a recipe on your channel but has no caribbean sunshine! Also it is vegetarian and gluten free. Cheers from vancouver island

[@sallyebeling9835]

Hi Chris...Sally here...I love your show and your videos. The 2 things unique about your vegetarian pelau are it is vegetarian and gluten free.

[@jadakiss228]

Yes! Love it! 2 tings - it's gluten free and vegetarian.

[@flyberries]

I love a vegetarian and gluten dish free for my health...

[@norwayblackmetal1]

Miss out the golden ray great video usual

[@paulajames-roberts8956]

Well Chris gluten free and vegetarian, it looks just as good as if meat is in it....great recipe

[@SandraGibbs]

Looks mouth watering!

[@kamzie2010]

Vegetarian and Gluten free yuh seh!!

[@sashaboyce1029]

Thanks to u ...I have learnt to cook certain things d proper way and it always comes out best...thank u Chris...I added my name..send me my braclet hahaha

[@AllTheFetes]

coconut milk and birdeye pepper

[@sheilaramdeo9363]

BROWN SUGAR..COCONUT MILK...BIRDS EYES PEPPER AND USED A WOODEN SPOON....

[@seygra20]

Exclude the Worcestershire sauce and for sure this recipe is undoubtedly gluten free. However, some of brands Worcestershire sauce are NOT gluten free as they may contain wheat, barley or rye derivatives. So for persons avoiding gluten, please ensure the brand of Worcestershire sauce used is gluten free.

[@howardalexanders.9825]

Thanks alot I love pelau

[@robertwasserman1950]

Hi Chris and everyone. Love your channel and your recipes but i do want to mention that if anyone is a true vegetarian you should avoid Lea and Perrins as all the prepared Worcestershire sauces do contain anchovies. There are some vegan ones like Annie's, but if you can't find that you can mix up something yourself like i do... it's mostly tamarind and vinegar ;)

[@jus1empressify]

Keep it up.. im on ah roll here videos after videos. Can you do one with bbq fish or baked fish?

[@christophercortezsalesserv2472]

Hi Chris the pelau is unique because it is vegetarian and gluten free .

[@strawbryblond1]

You're awesome, Chris! Always look forward to your emails with another tasty recipe

[@scarpiongirl6172]

What makes it unique is 1. Its Vegetarian and 2. Its Glutin Free. Joan

[@cherryblossomslover]

Gluten-free and Vegetarian!

[@cletang88]

Love your videos. Can you make more vegetarian dishes or vegan dishes

[@mummylilbit6995]

I jus make it tasting boss thank you sir

[@deemari577]

Were the carrots precooked since white rice does not take that long to cook? I have made pelau with brown rice which of course takes longer to cook. Came out very good!

[@idrees674]

Nope it was not pre cooked otherwise it would turn into carrot pureè since they are very easliy broken down

[@vsj1019]

gluten and vegetarian free-yummy!

[@mitchrapp9727]

The wooden spoon comment 🤣

[@cassiee3494]

Nice video can I use another milk in place of coconut milk?

[@benev89]

worcestershire sauce may have anchovies (fish)

[@Zoe.Wolfchild]

I'm so hungry now ....

[@malitrintrin]

Vegetarian and gluten free. :) keep up the good work my fellow trini. :)

[@blondinadyer7940]

Vegetarian gluten free and superb

[@mrwonderful3594]

Vegetarian and it's Gluten Free ....For all the veggie/gluren free lovers out there

[@ventan79]

Love it

[@taramaharaj9790]

Great recipes

[@Trinii1]

Unique.....Vegetarian & Gluten Free

[@rabiknight2814]

Vegetarian and gluten free. I noticed you did not use any green seasoning. Have you used green seasoning in this recipe before? If so, is there a difference in taste flavor wise?

[@claudiathesleeper1465]

sweet. I'm doing that!

[@charlenecharlene1528]

I love Pelau!

[@aok6512]

Is it supposed to be kind of sweet?