I love how this dish balances cozy and nutritious in every bite. The caramelized sugar adds a signature touch of depth and smokiness, the coconut milk creates a rich base, and the rice, beans, and veggies soak it all up. It’s an ideal one-pot meal that’s naturally vegan, loaded with fiber and plant-based protein, and flexible enough to feed a crowd or make ahead for the week. Whether I’m looking for something filling after a long day or a dish to share, this pelau always delivers.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
2 tbsp neutral oil
2 tbsp sugar
1 large yellow onion, diced
1 green bell pepper, seeded and diced
3 large carrots, peeled and finely diced
4 garlic cloves, minced
3 tbsp tomato paste
1 tbsp kosher salt
1 tsp ground turmeric
1 (13.5 oz) can coconut milk
1 cup water
1 cup long-grain white rice
2 (15 oz) cans red beans, drained and rinsed
10 oz baby spinach
Directions
Caramelize the Sugar In a large Dutch oven or heavy-bottomed pot, I heat the oil and sugar over medium-high heat. I stir constantly until the sugar turns dark brown and starts to smoke—this takes about 4 minutes. It’s key for getting that deep flavor that makes pelau special.
Cook the Vegetables I lower the heat to medium-low, then add the onion, bell pepper, and carrots. I cook them down for about 10 minutes until they’re soft and starting to brown.
Add the Aromatics and Liquids I turn the heat back up to high, stir in the garlic, tomato paste, salt, turmeric, coconut milk, and water. I bring everything to a boil.
Simmer the Rice and Beans Once it’s boiling, I lower the heat to a gentle simmer, then stir in the rice and beans. I cover the pot and let it cook undisturbed for 25 minutes until the rice is tender and most of the liquid is absorbed.
Wilt the Spinach I take the pot off the heat, remove the lid, and stir in the baby spinach. Then I cover the pot again and let it sit for 10 minutes so the spinach wilts with the residual heat.
Serve I give everything one final stir, taste for seasoning, and serve the pelau hot.
Servings and timing
This recipe yields 4 to 6 servings and takes about 40–45 minutes from start to finish. It’s ideal for weeknight meals or a laid-back weekend dinner with leftovers for the next day.
Variations
Sometimes I swap the red beans for black beans or chickpeas depending on what’s in my pantry.
I add scotch bonnet pepper or a pinch of cayenne if I want a little heat.
For even more veggies, I stir in frozen peas or corn along with the spinach.
If I want a smokier flavor, I use a splash of liquid smoke or smoked paprika instead of or in addition to turmeric.
Brown rice works too—I just increase the cooking time and liquid slightly.
Storage/Reheating
I store leftovers in an airtight container in the fridge for up to 4 days. It reheats well on the stove or in the microwave—just add a splash of water or coconut milk to loosen it up if it’s gotten thick. It also freezes well for up to 2 months; I thaw it overnight in the fridge before reheating.
FAQs
What is pelau?
Pelau is a traditional Caribbean one-pot dish, especially popular in Trinidad and Tobago, typically made with meat, rice, beans, and coconut milk. This vegan version keeps the flavor and tradition alive with a plant-based twist.
Can I make this with brown rice?
Yes, I can use brown rice, but I adjust the cooking time to about 40–45 minutes, and add an extra 1/2 cup of water to ensure it cooks properly.
Is it okay to skip caramelizing the sugar?
I wouldn’t skip it—it’s what gives pelau its signature flavor and color. But if I’m short on time, I might substitute with a touch of molasses for a similar depth.
Can I use spinach alternatives?
Definitely. I’ve used kale, collard greens, or even chopped Swiss chard. I just make sure to cook tougher greens a bit longer to soften them.
What can I serve with this?
It’s a full meal on its own, but I sometimes serve it with plantains, a cabbage slaw, or hot sauce on the side for an extra kick.
Conclusion
This One Pot Vegan Caribbean Pelau is the kind of meal that warms me from the inside out. It’s easy to make, deeply satisfying, and full of flavor thanks to the caramelized sugar, spices, and creamy coconut milk. Whether I’m serving a family meal or prepping for the week, this dish always makes the table feel full and inviting.
A comforting one-pot Caribbean-inspired meal made with coconut rice, hearty beans, and tender spinach.
Author:Ella
Prep Time:15 minutes
Cook Time:35 minutes
Total Time:50 minutes
Yield:4–6 servings
Category:Main Dish
Method:One Pot / Simmering
Cuisine:Caribbean
Diet:Vegan
Ingredients
2 tablespoons neutral oil
2 tablespoons sugar
1 large yellow onion, diced
1 green bell pepper, seeded and diced
3 large carrots, peeled and finely diced
4 garlic cloves, minced
3 tablespoons tomato paste
1 tablespoon kosher salt
1 teaspoon ground turmeric
1 (13.5-ounce) can coconut milk
1 cup water
1 cup long-grain white rice
2 (15-ounce) cans red beans, drained and rinsed
10 ounces baby spinach
Instructions
In a large Dutch oven or heavy-bottomed pot over medium-high heat, combine the oil and sugar. Cook, stirring frequently, until the sugar turns black and begins to smoke, about 4 minutes.
Reduce heat to medium-low and add the onion, bell pepper, and carrots. Cook, stirring occasionally, until vegetables begin to soften, about 10 minutes.
Increase heat to high and stir in garlic, tomato paste, salt, turmeric, coconut milk, and water. Bring to a boil.
Once boiling, reduce heat to low. Stir in the rice and red beans. Cover and cook until the rice is tender, about 25 minutes.
Remove from heat, uncover, and stir in the baby spinach. Cover again and let sit for 10 minutes, until spinach is wilted.
Stir once more, adjust seasoning with salt if needed, and serve immediately.
Notes
Traditionally caramelizing the sugar gives pelau its signature deep color and flavor—don’t rush this step.
Add thyme, scallions, or Scotch bonnet (to taste) for a more traditional Caribbean flavor profile.
Leftovers reheat beautifully and taste even better the next day.
