One Pot Vegan Caribbean Pelau with Beans and Spinach

A Tropical Comfort Dish for Any Occasion

There’s something incredibly satisfying about a one-pot meal that fills your kitchen with irresistible aromas and delivers rich, complex flavors with every bite. One Pot Vegan Caribbean Pelau with Beans and Spinach is just that kind of dish — warm, hearty, and deeply rooted in Caribbean tradition, yet reimagined for a wholesome plant-based lifestyle.

Perfect for a cozy weeknight dinner or a vibrant weekend gathering, this dish brings a taste of the islands right to your table. Inspired by traditional Trinidadian pelau — a beloved rice dish known for its caramelized base and soulful spices — this vegan version celebrates the heart of the original while introducing a fresh twist with tender spinach and protein-packed beans. It’s the kind of recipe that brings people together, whether you’re sharing it with loved ones or savoring leftovers on a quiet afternoon.

What is Pelau? A Caribbean Classic Reimagined

Pelau is a one-pot rice dish that hails primarily from Trinidad and Tobago, though it’s enjoyed throughout the Caribbean in various forms. Traditionally made with meat (often chicken or beef), rice, pigeon peas, and coconut milk, pelau is seasoned with aromatic herbs and spices, and cooked in a flavorful “browning” — a deeply caramelized sugar that gives the dish its signature color and richness.

In this vegan version, we’ve replaced the meat with hearty beans and added fresh spinach for a nutrient boost. The flavors remain just as bold and comforting, with all the savory depth and cultural character that makes pelau a Caribbean favorite.

Why You’ll Love This Vegan Pelau

• Plant-based and hearty: Packed with beans and spinach for a satisfying, meat-free meal.

• One-pot convenience: Minimal cleanup, maximum flavor.

• Culturally rich: A respectful nod to Caribbean culinary traditions.

• Perfect for meal prep: Stores well and tastes even better the next day.

• Customizable: Easily adapt the ingredients to suit your preferences or pantry staples.

Ingredients You’ll Need

For the Browning Base

• 2 tablespoons brown sugar

• 2 tablespoons coconut oil (or any neutral oil)

Vegetables & Aromatics

• 1 medium onion, diced

• 3 cloves garlic, minced

• 1 bell pepper (any color), diced

• 1 teaspoon fresh thyme (or ½ teaspoon dried)

• 2 scallions, chopped

• 1 teaspoon grated ginger

• 1 Scotch bonnet pepper, whole (optional, for flavor not heat)

Protein & Greens

• 1 ½ cups cooked kidney beans or pigeon peas (or one 15 oz can, drained and rinsed)

• 2 cups fresh spinach (roughly chopped)

Rice & Liquid

• 1 ½ cups long-grain parboiled rice or basmati rice, rinsed

• 1 ½ cups coconut milk

• 1 ½ cups vegetable broth or water

• Salt and black pepper to taste

Optional Add-ins

• 1 carrot, diced

• ½ cup frozen peas

• A squeeze of lime juice before serving

Step-by-Step Instructions

1. Create the Browning

In a large, heavy-bottomed pot or Dutch oven, heat the brown sugar over medium heat until it begins to melt and bubble. Stir gently and let it darken to a deep caramel color — be careful not to let it burn. This is the heart of pelau’s flavor.

Once the sugar is browned, immediately add the coconut oil to stop the cooking, followed by the onions, garlic, ginger, and bell pepper. Sauté until the vegetables soften and take on the color of the browning, about 3-4 minutes.

2. Add Herbs and Beans

Stir in the thyme, scallions, and Scotch bonnet pepper (leave it whole to infuse flavor without too much heat). Then add your kidney beans or pigeon peas, and mix well to coat in the caramelized base.

3. Incorporate the Rice and Liquids

Add the rice to the pot, stirring thoroughly to coat every grain in the flavorful mixture. Pour in the coconut milk and vegetable broth, season with salt and pepper, and bring everything to a boil.

4. Simmer and Cook

Reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for about 25 minutes, or until the rice is tender and the liquid is absorbed. Resist the urge to stir frequently — let the rice steam gently for the best texture.

5. Add Spinach and Finish

Once the rice is cooked, gently fold in the spinach and any optional vegetables like peas or diced carrots. Cover again for 5 minutes until the spinach is wilted and incorporated. Finish with a squeeze of lime juice for brightness.

Tips for Success

• Don’t skip the browning: This step builds the foundation of flavor. Keep a close eye to avoid burning the sugar.

• Use parboiled or long-grain rice: These types hold their shape and texture best in one-pot dishes.

• Adjust heat to your liking: The Scotch bonnet pepper is traditional, but optional. Leave it whole for flavor without overwhelming spice, or skip it entirely.

• Meal prep friendly: This dish stores beautifully. Refrigerate for up to 4 days or freeze portions for up to a month.

Delicious Variations

• Sweet potato pelau: Add diced sweet potatoes for an earthy sweetness.

• Mushroom medley: Add sautéed mushrooms for extra umami depth.

• Zesty citrus twist: Stir in a bit of orange zest along with the lime juice for a tropical citrus lift.

• Jamaican-style version: Use red peas and add allspice and scallion for a slightly different regional take.

Nutritional Spotlight

This vegan Caribbean pelau is not just comforting and flavorful — it’s also packed with nutrients:

• Beans provide protein, fiber, and iron.

• Spinach adds a boost of calcium, vitamins A and C, and magnesium.

• Coconut milk delivers healthy fats and a creamy texture without dairy.

• Brown rice or parboiled rice adds complex carbohydrates and B vitamins.

Each serving is a balanced, nutrient-dense meal that supports plant-based eating without compromising on taste or tradition.

Serving Suggestions

• Serve hot, straight from the pot, with a side of fried plantains or a crisp green salad.

• Pair it with a refreshing Caribbean fruit punch or a glass of limeade.

• Add a spoonful of mango chutney or hot pepper sauce for a spicy-sweet contrast.

Cultural Significance and Inspiration

This recipe is a heartfelt tribute to the Caribbean diaspora, where food is more than sustenance — it’s a celebration of heritage, community, and creativity. Pelau is often enjoyed during family gatherings, beach outings, and Sunday dinners. By crafting a vegan version, we’re not only making it accessible to more people, but also honoring the dish’s ability to adapt and evolve across generations and dietary choices.

This version was inspired by a friend from Trinidad who shared their family recipe, complete with stories of cooking pelau over open flames at beach limes (Caribbean picnics). The vegan adaptation came from a desire to enjoy those same comforting flavors while embracing a more plant-forward diet — and the result is a delicious blend of tradition and innovation.

Make It Your Own

Don’t be afraid to personalize this recipe. Whether you’re swapping in your favorite beans, experimenting with different greens, or turning up the heat, the beauty of pelau lies in its flexibility. It’s a dish meant to be shared, savored, and passed down — one pot, many stories.

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