#10 – Oil-Free Eats: T&T Style Corn Soup

Oil-free dishes will be my third series on the blog.  Oils AKA fats are essential and beneficial to have in the body for various reasons with calorie concentration probably being the biggest benefit (one tablespoon of olive oil contains about ten times the amount of calories that one tablespoon of olives do).  However, the intake of large quantities of calories is only a good thing if they are being utilized via physical activity.  If they are not, an unnecessary surplus can build-up in the body which encourages weight gain.  So, for those times of the day in which we know we will not be too physically active yet still have an appetite, I think eating oil-free should be the advocated.

Trinidad & Tobago style corn soup is one dish I have mastered making oil-free and as the final part of the brazil nut topic, I threw the dumplings into it.


2 ears of corn chopped

3 cups vegetable broth

1/2 cup yellow split peas

1/2 cup chopped onion

1/2 cup coconut milk*

1/4 cup chopped celery

1/2 cup chopped potato

1 cup brazil nut dumplings

1 TBS T&T green seasoning**

Salt & pepper to taste


Rinse split peas and soak 8 hours.  Add to pot with water to cover, boil until liquified then add vegetable broth and corn.  For those whom have never chopped corn, it is probably easiest with a cleaver.  The pieces should look like this

photo 1 (5)  Bring back to boil for 10 minutes then add all other ingredients except coconut milk and dumplings.  After 10 more minutes add coconut milk and dumplings.  Be sure to stir periodically and when the dumplings float it’s done.

photo 2 (6)

*heating coconut milk is a means of making coconut oil and thus depending on individual technicalities, this might disqualify the soup as being oil-free

** T&T green seasoning – a ground combination of equal parts cilantro, thyme, scallions, garlic, and parsley using vinegar to assist grinding process and act as a preservative.  Found bottled in international supermarkets if you’re not up for making your own.


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