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Healthy Rice And Peas Recipe

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CARIBBEAN RICE AND PEAS Jehan Can Cook
CARIBBEAN RICE AND PEAS Jehan Can Cook from jehancancook.com

Description

Rice and peas are a staple dish in Caribbean cuisine. This healthy version of the popular dish uses brown rice, kidney beans, and coconut milk to add a delicious, nutritious twist to the traditional recipe. This dish is perfect for those who want to eat healthy and delicious food at the same time.

Prep Time

The prep time for this recipe is approximately 10 minutes.

Cook Time

The cook time for this recipe is approximately 35 minutes.

Ingredients

  • 1 cup brown rice
  • 1 can kidney beans
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 cups water
  • 2 tablespoons olive oil
  • 1 scallion, chopped

Equipment

  • Large pot with lid
  • Cooking spoon
  • Measuring cups and spoons
  • Knife and cutting board

Method

  1. Rinse the brown rice and set aside.
  2. In a large pot, heat the olive oil over medium heat.
  3. Add the chopped onion and minced garlic and sauté for 2-3 minutes until fragrant.
  4. Add the rice and stir to coat with the onion and garlic mixture for 1-2 minutes.
  5. Add the kidney beans, coconut milk, dried thyme, salt, black pepper, and water to the pot and stir well.
  6. Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot with a lid.
  7. Simmer for 30-35 minutes, or until the rice is tender and the liquid has been absorbed.
  8. Remove the pot from the heat and let the rice and peas sit covered for 5-10 minutes.
  9. Fluff the rice with a fork and garnish with chopped scallion before serving.

Notes

  • You can substitute the kidney beans with any other type of beans you prefer.
  • If you prefer a spicier dish, you can add a chopped chili pepper to the onion and garlic mixture.
  • You can also add some diced bell pepper or carrots to the dish for added nutrition.

Nutrition Info

  • Calories: 300
  • Protein: 10g
  • Fat: 10g
  • Carbohydrates: 45g
  • Fiber: 7g
  • Sugar: 2g
  • Sodium: 600mg

Recipe Tips

  • Make sure to rinse the rice before cooking to remove any excess starch.
  • Use a large pot to prevent the rice from boiling over.
  • If the rice is not fully cooked after 35 minutes, add a bit more water and continue to simmer until tender.
  • Leftovers can be stored in an airtight container in the fridge for up to 3 days.

Enjoy this healthy rice and peas recipe as a side dish or as a main course. It's a delicious and nutritious meal that is easy to make and perfect for any occasion.


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