Pigeonpea and coconut curry
Pigeonpea and coconut curry, a staple of West Indian cuisine, particularly from the Caribbean islands like Trinidad and Tobago, is a rich, creamy stew made with pigeonpeas (also known as gandules), coconut milk, and a blend of aromatic spices. It typically features ingredients like onions, garlic, tomatoes, and curry powder, often simmered with thyme and scotch bonnet peppers for a fragrant, slightly spicy flavor. This hearty dish is commonly served over rice or with roti, making it a comforting and satisfying meal.
🍽️ Nutrition at a glance
This curry is a good source of plant-based protein and dietary fiber from the pigeonpeas, while the coconut milk contributes healthy fats, particularly medium-chain triglycerides. A typical serving provides a balanced mix of macronutrients and is rich in minerals like potassium and magnesium, with an approximate calorie range of 300-400 kcal per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 18 g |
| Fiber | 9 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 450 mg |
| Magnesium | 80 mg |
| Iron | 3.5 mg |
| Zinc | 2.2 mg |
| Folate | 120 µg |
| Vitamin C | 15 mg |
| Manganese | 1.8 mg |
| Phosphorus | 180 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the Indian and African culinary influences in the Caribbean, with pigeonpeas being a key crop brought during the colonial era. Nutritionally, the combination of pigeonpeas and coconut milk creates a complete protein profile, offering all essential amino acids, which is especially valuable in vegetarian diets.
