GUYANESE🇬🇾SUNDAY’s TASTY ITAL (Vegan Cook-Up/Pilau)

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: almond milk

Light coconut milk reduces calories while maintaining flavor.

black-eyed peas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and quicker to cook.

bell peppers

🥗Healthier: zucchini

💰Cheaper: carrots

Zucchini provides similar texture with fewer calories.

vegetable broth

🥗Healthier: water

💰Cheaper: homemade broth

Homemade broth can be made from vegetable scraps.

Gather fresh herbs from the garden including Spanish oregano, Chinese celery, and thyme.

Collect scallions, rosemary, and cilantro for the recipe.

Prepare green leafy vegetables including callaloo greens and longevity spinach.

Chop and prepare vegetables: corn, bell pepper, and pumpkin.

Pre-cook split peas (dal) and black-eyed peas.

Heat 3 tablespoons of coconut oil in a large pot.

Saute vegetables and seasonings including onion, celery, garlic, and pumpkin until fragrant.

Add 1.5 cups of coconut cream and 1 teaspoon of all-purpose seasoning, along with Chinese five spice and black pepper, and bring to a boil.

Stir in washed brown rice and add pre-cooked split peas and black-eyed peas.

Reduce heat to low and simmer, adding hot water as needed to continue cooking.

Add leafy greens and a thicker casserole for flavor, stirring gently.

Cook on low heat, allowing residual heat to create a crust on the bottom for about 5 minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary